WODs
 | Tue, Jun 20 2017 |  |
| Group WarmUp 21 - Thunderstruck GI Janes | TRIPLE CARRY (Pre-WOD) | 20170620 MetCon | 20170620 power Hour - MM5817 |
Group WarmUp 21 - Thunderstruck GI Janes
(Reps)
Mobilize as desired for 10 minutes,
Focusing on core and shoulders
--Passthroughs,
--Banded shoulder distractions,
--HS holds
--Hollow Rocks
--Foam Rolling
--Bear Crawls
--see Coach for ideas if anything is sticky!
Then;
Thunderstruck GI Janes
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TRIPLE CARRY (Pre-WOD)
(Time, Rx+)
For Time;
With (2) Kettlebells:
400m Farmers Carry (53#/35#)
200m Front Rack Carry (53#/35#)
100m Overhead Carry (53#/35#)
Rx+ - 70/53
Rx2 - 35/26
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20170620 MetCon
(Time)
100 ft overhead DB walking lunge
15 Toes to Bar
15 HR PushUps
100 ft overhead DB walking lunge
12 Toes to Bar
12 HR PushUps
100 ft overhead DB walking lunge
9 Toes to Bar
9 HR PushUps
Rx 55/35
****Pick a weight you can do unbroken each way when fresh****
| Sarah | 10:59 Rx | | | Duane | 13:35 Rx | |
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20170620 power Hour - MM5817
(Time)
21-15-9 reps for time of:
Deadlift 225/155
Wall Ball 20/14
Chest-to-bar Pull-ups
3 Rounds for time of:
15 Burpees, bar-facing
15 Shoulder to Overhead 135/95
4 Rounds for time of:
40 Air Squats
4 Rope Climbs, 15 ft
*Rest 5 minutes between workouts
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