Fawkes the Pheonix

Tuesday Jul 23 2019


1.) 3 Position Banded Shoulder Stretch
2.) 2 Rounds
80 Double Unders
40 Thrusters 75/55lb
20 Box Jump 24/20"
*3.) Every 1:45 for 4 rounds, with :30 sec rest
Run 200m, then max effort Burpees
*4.)Every 2 min for 5 Rounds
8 Front Squat @ 60% 1RM (does not have to be unbroken, just completed in 2 min)
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73 (16,18,19,20) burpees
WOD: 12:10 ; Running EC: 52 burpees
Came close to dying on one of the last box jumps but we’re okay!
9:28; 200m w/10strict pull ups
Running EC 55 burpees
Running EC: 25 burpees; “nowhere fast”; ski erg/ass bike, GHDSU w/7:15 crew
11:31 rx
Running EC:6,7,8,13
11:29 RX
EC burpees 8,9,11,13
12:43. Sloooow.🐢
EC. #3 = 10/12/13/15.
200m Run/ Burpees- 12,12,13,16
12:25. Lotsa mods
Nowhere Fast @105# // ski erg/ass bike & ghds w 7:15 peeps ... if you’re wondering about this 7:15 thing, come play with us!
EC 11-11-12-13
Running EC: 39 burpees
Thrusters: 21-19, then 15-15-10 / *3.) 16,16,17,17 for 66 total / *4.) complete @ 205# UB / First ROMWOD completed in the new mobility room!!
10:58 160 SU, #35 thrusters, step ups
#3 e.c. alternating run and bike
11:41 (160 su’s, 65#)
EC 12,15,15,16 burpees