Happy birthday Mary!!!!!!!!!
Snatch complex:
Power snatch + high hang snatch: work up to a heavy set
*12:00 cap*
WOD
How many rounds/reps can you complete in 12:00?
12 burpees
12 toes to bar
24 scissor jumps (12 each leg)
Post load and score to comments:
Apple crisp
....
Uncon Met-con
Foward roll to stand: 5X 10 yards
*Do 1 set every 2:00*
Yes - we are trying to make everyone a ninja
How many rounds/reps can you complete in 10:00?
15 KB squat clean (24/16)
10 KB goblet reverse lunges (5 each leg)
5 wall climb
Post score to comments:
Snatch: 150#
ReplyDeleteWOD: 2 rds + 38 (T2B & Burpees are for the devil)
80#
ReplyDelete4 rds + 9 rx
Complex: 115#
ReplyDeleteWOD: 4 rds + 16 Rx
Complex : 70#
ReplyDeleteWOD: 4 rounds +12 rx
complex: 45kg
ReplyDeleteWOD: 6 rds + 18 Rx
@BK- Burpees are so Paleo!
95#
ReplyDelete3rds + 34 RX (not a fan of scissor jumps)
Birthday Cameo workout rocked!
Complex: 85#
ReplyDeleteWOD: 3 rds + 44 RX
I once saw Mary dead lift a van made out of skulls
ReplyDelete75#
ReplyDeleteWOD: 3 rds + 35 (HKR)
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