WOD for 08 JUL 2016

0500 and 1130 at Fredericks Gym

Sooo apparently we have some beasts in the 0500 class that clean and jerk 300 plus. That is ridiculous. Good work. Our 0500 is full of beasts.

Our ladies at lunch time have been crushing it. Lindsay, Sarah, and Osipa are all beasting it hardcore at lunch. Must be some friendly rivalry going on (probably not but maybe, I don’t really know how women are with this kind of stuff unless it is Whitney but she doesn’t count). Ryan for the first time had a huge AHA moment with pull ups today as he was putting together large strings of them and his form has improved a lot on them. It almost looks like we somewhat know what we are doing now at 1130 as opposed to just looking like a hot mess haha.

Here is the pain for today!

Warm Up:

Complete as many rounds as possible in 10 mins of:

Overhead Walking Lunge, 45/35 lbs,

40 ft Farmer Carry, pick load,

40 ft Burpee Broad Jump,



5 rounds for time of:

10 Thrusters, 115/80 lbs

10 Bent Over Barbell Rows, 115/80 lbs

10 Toes-to-bars

(That looks awwwwful.)



Complete as many rounds as possible in 15 mins of:

30 Double Unders

Handstand Walk, 40 ft (20 second handstand hold for scale)

10 Kettlebell Deadlifts, 70/53 lbs (In each hand)


Ok so apparently when I make a workout I should probably look at the next days event so we don’t do KB deadlifts and TTB 2 days in a row. Oops. My bad.

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