Jason, Andrew, Adam, Kyle, Bill, John
Warm UP
3X (1 lap run, 10 walking lunges)
WOD
21-15-9
Deadlifts (225/185lbs)
Thrusters (105/95lbs)
Hand Stand Push Ups
Pull ups
Cash out
50 T2B/K2E
--------------------------------------------
Who has the WOD for next couple of days?
Fri - Nick
Mon - Andrew
Thursday, November 30, 2017
Wednesday, November 29, 2017
6AM Athletes Wed 29 Nov 2017 - Bill's Tabata
Bill, John, Andrew, Katie, Gunner, Kyle, Jay, Nick
Warm up
2 Rounds
1 lap Waiter Carry
5 Evil Wheels
10 T2B/K2E
1 lap Farmer Carry
As Andrew would say - "Go heavy or go home"
WOD Tabata
20 seconds work/10 seconds rest X 8 for each set
Set 1 - Sit ups/Push ups
1 min rest
Set 2 - Goblin Squats/American Kettlebell Swings
1 min rest
Set 3 - Left/Right Kettlebell Push Presses
Ended the workout with with a 3 1/2 minute rendition of Sally up/Sally down with back squats
Looking forward
Jason has the workout for Thurs
Nick has the workout for Fri
Andrew has the workout for Mon
Warm up
2 Rounds
1 lap Waiter Carry
5 Evil Wheels
10 T2B/K2E
1 lap Farmer Carry
As Andrew would say - "Go heavy or go home"
WOD Tabata
20 seconds work/10 seconds rest X 8 for each set
Set 1 - Sit ups/Push ups
1 min rest
Set 2 - Goblin Squats/American Kettlebell Swings
1 min rest
Set 3 - Left/Right Kettlebell Push Presses
Ended the workout with with a 3 1/2 minute rendition of Sally up/Sally down with back squats
Looking forward
Jason has the workout for Thurs
Nick has the workout for Fri
Andrew has the workout for Mon
Tuesday, November 28, 2017
6AM Athletes Tues 28 Nov 2017 - Andrew's Day
Andrew, Jason, Katie, Rishi, Bill, John, Kyle, and Adam showed up to play
Jackie made a cameo appearance but did her own thing as she is recovering from knee injury
Think about it. We do more for a warm up then most people do all day
Warm Up
400M Row
20 Air Squats
10 Hands Off Pushups
50 Sit ups
Then we got right into the Heavy Stuff. Heavy is the key word. The idea was to pick a heavy weight that you exhaust at 10 reps - then do each weight movement 5 times at 10 reps each. It's a real killer. Bet you feel those arms the rest of the day! If you don't - you did not do it right.
WOD
25 Pullups
50 Dead lifts (Heavy to the point of exhaustion at 10 reps)
50 Hang Cleans (Heavy to the point of exhaustion at 10 reps)
50 Push Press (Heavy to the point of exhaustion at 10 reps)
50 Bar Push Ups
50 Wipers (Flat on back with barbell held up in bench press position)
25 Tire Flips
Plan for tomorrow is to do some interval work.
Jackie made a cameo appearance but did her own thing as she is recovering from knee injury
Think about it. We do more for a warm up then most people do all day
Warm Up
400M Row
20 Air Squats
10 Hands Off Pushups
50 Sit ups
Then we got right into the Heavy Stuff. Heavy is the key word. The idea was to pick a heavy weight that you exhaust at 10 reps - then do each weight movement 5 times at 10 reps each. It's a real killer. Bet you feel those arms the rest of the day! If you don't - you did not do it right.
WOD
25 Pullups
50 Dead lifts (Heavy to the point of exhaustion at 10 reps)
50 Hang Cleans (Heavy to the point of exhaustion at 10 reps)
50 Push Press (Heavy to the point of exhaustion at 10 reps)
50 Bar Push Ups
50 Wipers (Flat on back with barbell held up in bench press position)
25 Tire Flips
Plan for tomorrow is to do some interval work.
6AM Athletes Mon 27 Nov 2017 - "Mary Meets Nancy
Two Girl WODS this morning
John, Bill, Nick, Katie, Gunner, Andrew, Jason
Mary
20 Min AMRAP
5 Handstand push-ups
10 1-legged squats or 20 Air Squats
15 Pull-ups
Nancy
5 RFT
400 meter run (3 laps)
15 Overhead squat (95 lbs)
John, Bill, Nick, Katie, Gunner, Andrew, Jason
Mary
20 Min AMRAP
5 Handstand push-ups
10 1-legged squats or 20 Air Squats
15 Pull-ups
Nancy
5 RFT
400 meter run (3 laps)
15 Overhead squat (95 lbs)
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