Monday July 3, 2017
Warm Up and Mobility
Partner WOD
“Blunderbuss”
7 Rounds of
400m Row
17 x Wall Balls 20/14
7 x KB Swings 70/53
6 x Bar Muscle Ups
One partner works while the other performs the following:
2 x Complex of Deadlift +Hang Power Clean + Front Squat + Push Jerk + Back Squat +Back Rack Push Press
41 x Double Unders
You pick the load. Score is time and rounds of complex completed. Partners can switch whenever they want. Note the weight used.
5am… Thankful Meg showed up otherwise it would have been a solo-sesh.
WOD: Meg + Adam… 30:12, 34 complex’s (2x17rnds) 105#/45#. I must have been in a workout stupor when I was writing on the board, because I messed up the weight and the numbers.
This one was a grind. Happy Independence Day everyone, stay safe and enjoy the day.
Monday 7/3/17
Happy almost 4th of July!
WOD: 33:07
Worked with Adda and Cassie
Modified WBs with 15# plate lift from ground to overhead
75# barbell
Started with 2x singles but then realized we should keep the reps the same so cut down to 41 singles. Did one round C2B but really struggled and switched to pull-ups
44# KB
Monday 7/3/17
Partner WOD “Blunderbuss”
7 Rounds of
400m Row
17 x Wall Balls 10lbs
7 x KB Swings 35lbs
6 x Kipping hard pull-ups
One partner works while the other performs the following:
2 x Complex of Deadlift +Hang Power Clean + Front Squat + Push Jerk + Back Squat +Back Rack Push Press (75lbs)
41 x Double Unders/single unders
(Got 34:36 and 17 rounds of complex, partnered with Anna)
Happy almost 4th!! Shout out to PJ- thank you for coming in early so we could get a workout in before work! Awesome job 6amers!