Skill:
Pullups
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Metabolic Conditioning:
5 rounds for time:
-10 pullups
-15 jumping lunges
-20 Double Unders
-100 ft. bear crawl
Great Ladies Class yesterday!!!!!!
Posts tagged Lunges
wod
wod
Skill:
DB Snatch
Metabolic Conditioning:
amrap in 12 minutes:
-10 alternating DB snatches (50/30)
-10 Lunges with DB
-10 GHD situps
Are we going to see a 3-peat???
WOD
amrap in 15 min:
-10 pull-ups
-15 walking lunges holding 45 lb. plate
-20 mountain climbers (L+R=1)
Maggie helping out with HSPU or Wall walks
WOD
For time:
*50 ab mat sit up buy in*
3 rounds:
-9 Shoulder 2 OH (155/105)
-7 Lunges w BB on back (155/105) Each leg =1
-5 Back Squats (155/105)
*50 ab mat sit up buy out*
Congrats Dr. Kevin Karam…..You took 1st place in the ornament contest. Your next month is on us!!!!
WoD
For time:
-1000 M Row
-50 Air Squats
-50 Lunges
-50 Wallballs (20/16)
5 am class doing the “343″ WoD on 9/11
WoD
“White”
5 rounds for time:
-3 rope climbs
-10 Toes 2 Bar
-21 Walking lunge steps with 45lb plate held overhead
-400 M Run
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
WoD
“Tabata”
8 Rounds of each station for max reps:
-Hangcleans (95/65)
-Double Unders
-Push Press (95/65)
-Jumping Lunges
*There will be a 1 minute rest between each station*
