“Post ThAnKsGiViNg DaY” WOD

300 Weighted Sit Ups (3 sets of 100 Unbroken) then 15 Rounds of 10 Upright Rows, 10 Military Presses and 10 Obliques... heavy!

“Brando” WOD

Created/Authored by our very own... Brandon aka 'Brando' laid down today's memorable work out!

Five Rounds For Time of:

10 Burp-Ups

10 Wally- Ups

10 Jumping Squats

1 Lap Double KB Farmer Carries

HaPpY ThAnKsGiViNg 6 AM Athletes!

“Bad Karma”

Nice job Gladys, Brandon, Jeffery and Bill!

“Air Force” WOD

Well done Super-Suzanne, Glorious-GLADYS, Tabata-Bill, Jamin'-Jeffery, Plankin'-John, Bear-Brandon and Early Bird-Eric! :)

KaBOOM!!!!

Friday 22 November 2019

Linda with a Burpee Burn
Jeff
Gladus
Walter
Brandon
Matty

Sub burpees for BurpUp - Burpee / Pull-up combo

Thursday 21 Nov 2019

Bill
Jeff
Gladus
John
Brandon
Walter
Matty

Wednesday 20 Nov 2019

"Wednesday Wallball"

6AM Athletes Tues 10 Nov 2019 "Deck of Card"

Bill, Brandon, Jeff, John, Gladys

 

WOD

“Deck of Cards” -   20 Min

Spade – Push Press

Heart – Front Squats

Diamond - SDHP

Club – Hang Clean

Joker – Burpees

 

Using normal deck of cards.  Pull card and perform movement corresponding with the card.  Reps = value of card.  Face cards = 10 reps.  Aces = 11 reps.

Tuesday 18 Nov 2019

Deck O Cards
Brandon
John
Bill
Jeff
Gladus
Catrina

6AM Athletes Mon 19 Nov 2019 "Fight Gone Bad"

Today we did an oldie but goody.

FIGHT GONE BAD

 

Bill, Earl, Dany, Jeff, Matty, Brandon, Gladys, John

 

 

Warm Up

5 Min Row

 

WOD “Fight Gone Bad”

17 Minutes of pure fun!

 

3 Rounds

1 Min Wall Ball

1 Min Row

1 Min Box Jump

1 Min SDHP (75 lbs)

1 Min Push Press (75 lbs)

1 Min Rest

Friday 15 November 2019

Climbed the Bear
Brandon
Gladus
Matty
Jeff

Thursday 14 November 2019

Mixed WOD. Brandon, John, Tim, Anne, Adam, Jeff, Gladus, Matty

“The Don” Hero WOD

Well done Glorious Gladys, Anne, Boss Tim, Eric, John, Brandon, Matty, Jeffery and WELCOME ADAM!

• For Time
• 66 Deadlifts 
• 66 Box Jump 
• 66 Kettlebell swings 
• 66 Toes-to-Bar
• 66 Sit-Ups
• 66 Pull-Ups
• 66 Thrusters 
• 66 Wall Ball Shots
• 66 Burpees
• 66 Ring Dips
• 
  
• U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. 
  
  He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob. 
  

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“Air Force” WOD

Nice work Bill, Mike, John, Earl, Jeff and Gladys.

Did a little handstand work too!

“The Bear Complex”

Well done Boss Tim, Boss Dany, Jeff, Gladys and Antonio.

Welcome Antonio!

“Gunter 500+” WOD

Nice job Mike, Gladys, Boss Tim and Brandon.

Welcome Mike to 6AMers!

“Murph or Gunter 500+” WOD

Nice job Boss Dany, Boss John, Gladys, Catrina and Brandon.

Some did the "Murph" and some the "Gunter 500+"

“The Other One” WOD

We picked up where we left off... yesterday!

Some of us did "KELLY" and others did "Lynne" Girls WOD.

Welcome back Jeff!

“Lynne” or “Kelly” WOD

You pick. What you don't do today... you do tomorrow! :)

Nice job Boss Dany, Brandon, Matty, Gladys, Catrina and John.

“Linda-Like” WOD

Excellent work GLADYS, Boss Boss Dany, Brandon, Matty and Jordan!

Bench, Front Squat and Power Cleans For Reps of 10-9-8-7-6-5-4-3-2-1. Well done.