WOD 200228
FSQ 4×2 @80-85%+ 1 1/4 FSQ 2×5 @70% of your heaviest 2rep Then, For time: Wall Ball (20/16) – 30, 20, 10 Bar Muscle-up – 9, 6, 3 “If you’re going through hell, keep going.” – Winston Churchill
FSQ 4×2 @80-85%+ 1 1/4 FSQ 2×5 @70% of your heaviest 2rep Then, For time: Wall Ball (20/16) – 30, 20, 10 Bar Muscle-up – 9, 6, 3 “If you’re going through hell, keep going.” – Winston Churchill
AMRAP 15 NFT 10 Supine Pull-ups 10 SA Seated DB Press 10 SA DB Row Then, Every 90sec – 6rds 5R/5L DB Complex (1 HPCL R + 2 Lunges – DB by feel) Max Double Unders in remaining time. “There are two ways of spreading light: to be the candle or the mirror that reflects …
5rds for time: 15 RKB Swings (70/53) 10 HPSN (95/65) 10/8 Calorie AB Then, 6rds – 40sec ON/20sec OFF – Bear Planks “Wonder rather than doubt is the root of all knowledge.” – Abraham Joshua Heschel
Pick one: Strict UB Banded Pull-ups – 3×15 Max UB Strict Pull-ups (remember your #) 1RM Weighted Strict Pull-up (remember your weight) Then, EMOTM 8 Odd – 15 Pull-ups Even – 15 Thrusters (95/65) Then, EMOTM 12 Min 1 – Sprint 200ft Min 2 – Sprint 100m Min 3 – Sprint 200m “Noble deeds that …
For time: 5 DL (275/185) 50 Sit-ups 5 DL 50 Push-ups 5 DL 50 V-Ups 5 DL 25 B.O.B. 5 DL Then back up the list! “Change your thoughts and you change your world.” – Norman Vincent Peale
Good luck to Jake & coach Elmir at Wodapalooza on Friday night! And don’t forget about Yoga at GCF, Saturday at 11:15am – bring a mat – donations welcome. AMRAP 12 10 BSQ (155/105) 1 Rope Climb 10 Box Jumps (24/20) 1 Rope Climb 10 T2B 1 Rope Climb Then, 5rds – 30sec ON/10sec OFF …
Good luck to Kristen G. (competing in the weightlifting competition), Jake W. and coach Elmir (competing in the Gauntlet) at Wodapalooza Thursday and Friday! Kick some butt! Yoga at GCF THIS Saturday – 11:15am – Bring a mat – Donations welcome EMOTM 21 Min 1 – 12/8 Calorie AB Min 2 – 12 Burpees Min …
“Nancy” 5rds for time: Run 400m 15 OHSQ (95/65) Then, NFT 50 Rollouts 50 V-Ups “It is always the simple that produces the marvelous.” – Amelia Barr
THIS Friday Jake W. & coach Elmir are competing at Wodapalooza – heat times at 4 and 5pm. AND… this Saturday – 11:15am Yoga at GCF – Bring a mat, open to everyone, donations welcome. AMRAP 12 NFT BU KB Carry (right arm down, left arm back) 20 Band Face Pulls 10 SA DB/KB Press …
THIS Saturday – 11:15am – YOGA at GCF – Open to everyone, bring a mat, donation-based. 5rds – 3m ON/1m OFF 10 PCL (95/65) 20 Double Unders 10 Front Rack Reverse Lunges (same bar) 20 Double Unders *Pick up where you leave off – score total rounds/reps *Thanks to Mel for the WOD from CF …