Team Saturday

August 5, 2017

Teams of 3-4

 

As a team complete the following work, split work as you see fit:

3000m Row
50 Thrusters (95/65)
200m Farmers Carry (70/53)ea. hand
400m Buddy Carry (2 people off the ground to advance)
30 Team burpees In unison
50 Front Squats (95/65)
50 S2OH (95/65)

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Friday

August 4, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

8 downward dog push ups

10 pair of mountain climbers

25m high knee skips

25m fast feet

x 2 rounds

 

A. BTN Sn grip press x 1 + Push press x 2 + Push Jerk x 3 + OHSQ x 1 x 5-7 sets – build from last week.

 

then

 

"Karen"

for time:

150 wallballs 20/14

*Partner up on this. Second heat judges/count reps for the first heat, then switch.

 

SWEAT

"Karen"

for time:

150 wallballs 20/14

*Partner up on this. Second heat judges/count reps for the first heat, then switch.

 

12 minute EMOM:

EVEN: 10 heal to tush hip thrusts with carpet sliders

ODD: 5 Side plank with reach through L/ 5 right

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Thursday

August 3, 2017

WOD

At the top of every minute for 3 minutes - 50 DU.

+

Crossover Symmetry

+

Coach leads groupt through:

A1. Accumulate :20 L-sits on plates only

A2. 20 hollow rocks

x 4 rounds

 

then:

 

for time
100 d-ball walking lunge steps @ 50/30# — hold bar on shoulder and switch sides every 20 reps
50 sit ups w/ slam  ball
1500m row

 

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