WOD #1: AMRAP 3min/2min/1min, 1 minute rest between rounds
- pullups
- burpees
WOD#2: Accumulative 2minutes Lsits hold. When you drop, do 10 OH squats
Big welcome to Michelle
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Hey Janine…won’t be there today probably tomorrow for Karl & I both…Have a good one!
Oh and in response to your question….I had too many treats…waaaaaaaaaaay too many!!
I did but please have mercy on me!!! I am running there so that should burn off at least a little pack of nibs!!
10 MBC 14 lbs
10 Dips
10 Good Mornings
Strength 5RM Overhead Squats
strick,15,15,35,45
Double Unders 25,23 3 Pull Ups
Back Extensions 12
WOD
AMRAP 3 min/2 min/1 min
Pull Ups
Burpees
1 mion break between Rounds
12/31
9/21
6/13
Total 27/65
WOD #2
Lsits 2 min 10 oh squats for each time down
20 sec/20 sec/20 sec/30 sec/30 sec 40 Overhead Squats
Warm Up:
20 Med Ball cleans + over head
20 Ring Dips
20 45Lbs. Good Mornings
Strength: Front Squats 3 reps
135-145-155-175-185… 185 is a new PR
WOD
AMRAP 3 min/2 min/1 min
Pull Ups
Burpees
1 mion break between Rounds
Total Pull Ups 56
Burpees 66
WOD #2
Lsits on rings 2 min 10 oh squats for each time down
Did between 80-100 squats
warmup with 20 each medball cleans to overhead, 45# G.mornings, dips (purp band)
Deadlift 1RM
105lbs x5
175lbs x2
200lbs x1
215lbs x1
235lbs x1 PR
**i only tried 5 lbs more cause last time at 230 was hard. but this one went up fairly easy. I could’ve done more, but we were running out of time.
wod #1
pullups: 11-8-7 = 26
burpees: 31-22-12= 65
Wod #2
no idea… 40 or 50 oh squats
Stretches
2x:
-10 Medballs Clean
-10 Dips
-10 Good Mornings (8 ball)
Strenght
Deadlift
5×35
5×55
5×55
WOD 1
AMRAP 3min-2min-1min
)
Pullups 81 (the fakes one ? body row ? Janine, what is the name of the fake pullups ?
Burpees : 40
WOD 2
L Sit 2min.
Squats each time you drop