Wednesday’s Core/Midline: “Gunter 500”

Nice job Brandon, JOHN and Bill!

Tuesday “9/11 Tribute”

Well done TIM, Bill, John and Brandon!

• For Time
• 2001 meter Run
• 11 Box Jumps (30/24 in)
• 11 Thrusters (125/85 lb)
• 11 Chest-to-Bar Pull-Ups
• 11 Power Cleans (170/115 lb)
• 11 Handstand Push-Ups
• 11 Kettlebell Swings (2/1.5 pood)
• 11 Toes-to-Bar
• 11 Deadlifts (170/115 lb)
• 11 Push Jerks (110/75 lb)
• 2001 meter Row

Athletes start with Row and end with Run, or start with Run and end with Row. Just get it done!

Sent from my iPhone

Monday “Deck of Cards - Celebration Style”

Excellent work this morning Tim, Bill and John. And thank you brothers for leading the WODs while I was out. It's great to be back among the 6AM Athletes!

Olys, Calisthenics,Locomotor and Kettlebell Movements = 15 Reps for Jokers, 11 Reps for Face Cards and Aces, then the number card for their value.

Nice!

6AM Athletes Fri 7 Sep 2018 "Stole Erin's WOD"

John, Brandon

Erin's WOD on the board looked interesting so we ran it.

Cash In
1000m Row

WOD
3RFT
21 Deadlifts (Rx 135lbs/95lbs
15 Burpee's
9 Push Jerks (Rx 135lbs/95lbs)

Cash Out
1.5 mile run

6AM Athletes Thur 6 Sep 2018 "Helen"

Bill, John, Brandon, Tim, Anne

Warm Up
500m Row

WOD - "Helen"
3 RFT
400m Run or Row
21 1.5 pood American Kettlebell swing
12 Pull-ups

6AM Athletes Wed 5 Sep 2018 "Grace"

Bill, John, Tim, Matty, Brandon

Just Get'r Done

WOD - Grace
30 reps for time
Clean and Jerk (Rx 135 lbs)

6AM athletes Tues 4 Sep 2018 "Fran"

Continuing our theme of the "Girls" from last week.
Today we worked on "Fran".

Bill, John, Tim, Matty, Nick

Fran
Thruster 95 lbs 21-15-9 reps 3
Pull-ups rounds for time

Looking ahead this week

Wed - Grace
Clean and Jerk 30 reps for
135 lbs time

Thur - Helen
400 meter run 3 rounds for
1.5 pood Kettlebell time
swing (21 times)
Pull-ups (12 reps)