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Warm-up Group Warm-up Time Cap Begin 2nd mile at 30 minutes (if not finished sooner) If desired, post scores to comments!
Warm-up Spend 10 minutes G.O.A.T. training! Heavy Week 4 of 6 5 Rounds: Handstand hold – 30 seconds 30 second rest Plank hold – 30 seconds 30 second rest Time Cap 15 minutes If desired, post scores to comments!
Warm-up 7 minutes (steady) Boot Strappers – 10 Pull-ups (strict as possible) – 5 Hang Muscle Cleans (45#/35#) – 5 Heavy Week 7 of 8 5 Rounds a) Turkish Get-ups w/ right arm – 3 b) Turkish Get-ups w/ left arm – 3 We will alternate A & B every 90 seconds Compare back to […]
Warm-up 7 minutes (steady) Snatch High Pulls – 5* Pull-ups (strict as possible) – 5 Strict Burpees – 5 *moderate weight here Heavy Week 6 of 8 5 Rounds In 90 seconds 1 3-Position Snatch* *squat if possible In 90 seconds 3 Snatch Pulls (same weight as above) If desired, post scores to comments!
Warm-up Group Warm-up This WOD is performed just like the song. Start with 1 DL… then 2 MU’s & 1 DL, etc. Oh yeah, we are listening to Christmas music throughout the entire WOD. Compare back to 12/21/13. *A few changes from last year have been made to make this WOD easier to understand* If […]