4:30 Warm Up
Friday 6/9/17
Warm Up & Mobility
‘Indy’
AMRAP 20
15/12 cal row
15 medball cleans (20/14)
15 burpees
60 double unders
15/12 cal row
12 wall balls
12 box jump overs (24/20)
30 sit-ups
15/12 cal row
9 medball clean wall ball shots
9 burpee box jump overs
15 C2B pull-ups
WOD: 1+132
Whole lotta effort 6 am! Thanks Lauren, way to send us into the weekend.
1+154
Nice long one to end the week! Great work 6am, thanks Lauren!
WOD: “Indy”
1 + 241 (2xSingle)
Well done 9:30!
Thanks Kelly!
WOD – 1+42
Modified to practice some comp moves
12# wall ball
20″ step ups
24″ burpee step ups
single unders
K2Fab
Lots of all stars showed up to put a lid on the work week.
Welcome Caroline to the morning fun! Have a great summer Mike!
Thanks Coach Lauren!
Went to OG and worked on Snatches and Clean and Jerks. Thanks Coach Kelly G for the pointers.
1+127
This was super fun. Thanks Lauren and the rest of 6am!
AMRAP 20
1 + 90
15 cal row
15 medball cleans 16#
15 burpees
30 Alt. Lunges
15 cal row
12 wall balls 16#
12 box step ups 20″
30 sit-ups
15 cal row
9 medball clean wall ball shots 16#
9 burpee box step ups 20″
10 pull-ups
Great job 4:30! Thanks Kelly!
Wod ” Indy ”
1+20
Wow that was a way to end the week
Great 430 class
Thanks coach Kelly
Have a great weekend
Awesome job everyone!
WOD: 1+ 120, (dub attempts, jumping pull-ups)
This one was a tough one, way to work rail trailers! Especially those coming right off elements!! Welcome folks 🙂 & thanks for the awesome class Michelle!