Brandon, Perry and Matty conquered "The Don" on Friday 30 November! Tear it up fellas!!!

“Bear Karma” WOD

Nice job Perry and Brandon!
Only four movements plus a warm up and cool down.

Mixed bag today but good workout anyway!

“Beowulf” Hero WOD

Most EXCELLENT work Brandon!

• For Time
• 1,000 meter Row
• 800 meter Run
• 50 Ring Dips
• 100 Pull-Ups
• 150 Jumping Ball Slams
• 800 meter Run
• 1,000 meter Row

Sent from my iPhone

“Gunter 500: Core/Midline w/Olys” WOD

Well Done Tim and Matty!

Nice start for the last week of November. Enjoy!

Post Thanksgiving Day Recovery: Bad Karma-For Load!

Welcome back 6AMers! Just three movements.

50-40-30-20-10 Pull Ups
5 - 5 - 5 - 5 - 5 Bear Complex
10-20-30-40-50 Curls

Pull Ups... anyway you can get-'em!

Bear... Power Clean, Front Squat, Push Press, Back Squat, Push Press = 1 sequence (5 each round) and add 5 pounds each round!

Curls... 45 pounds any way you can get-'em!

KaBOOM!

6AM Athletes Tues 20 Nov 2018 - 36 Min WOD

John, Matty, Brandon, Perry

 

Did one of Eron’s workouts this AM.  Nothing like 6 minutes of lunges at the top of the ladder.

Tomorrow (Wed) is the last workout this week for the 6AM Athletes.  Getting ready for Turkey Day by doing the Murph!  Just come on and get started when you arrive.

Thur is Thanksgiving.

Friday’s workout is on your own as most of us are taking the day off with family.

 

36 Min Workout

 

(0-1)        1 min K2E= Rx,  TTB = Rx+

(1-3)        2 min KB Swings 53/35

(3-6)        3 min 3 Hang Cleans, 2 Front Squats, 1 Push Press

                    (115lbs = Rx,  155lbs = Rx+)

(6-10)      4 min Burpees

(10-15)    5 min Calorie Row

(15-21)    6 min Lunges w/20lb Wall ball

(21-26)    5 min Calorie Row

(26-30)    4 min Burpees

(30-33)    3 min 3 Hang Cleans, 2 Front Squats, 1 Push Press

                   (115lbs = Rx,  155lbs = Rx+)

(33-35)    2 min KB Swings (53lbs)

(35-36)    1 min K2E= Rx,  TTB = Rx+

 

K2E Knees to Elbows

TTB Toes to Bar

KB Kettle Bell