“Hope” FGB format – Three rounds of: Burpees 75/55 lb Power snatch Box jump, 24/20″ box 75/55 lb Thruster Chest to bar Pull-ups If you donated – Thanks!! You can [...]
Strength: Deadlift – work to a heavy set of 3 Then, “Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) 12 Pull-ups 5:30 crew with Cat after her last WOD [...]
Strength: Squat – work to a heavy set of 3 Then, “DracuLaura’s Big Birfday WOD” aka “Lordy Lordy Look Who’s Forty (reps)” AMRAP 18 minutes of: 10 Burpees [...]
Strength: Bench press – work to a heavy set of 5 Then, 5 rounds for time of: 10 Power cleans 15 Wall balls Biggie-sized: 155/100# clean & 20/14# WB Pack: 135/85# & 20/14# Scale 1: [...]
Partner up for “Deck of Death” Perform the number of reps of the below moves on the card, each partner must complete all of the reps before moving to the next card as a team – [...]
Five rounds for time of: 25 Push-press (75/55lb) 50 Double-unders Last WOD for Coach Joe before he headed out to RI. Good genes (not Jordache) doesn’t hurt either!
Strength: Deadlift – work to a heavy set of 5 Then, for time: Run 800m 15 KB swing (24/16k) 15 Toes-to-bar (TTB) Run 600m 12 KB swing 12 TTB Run 400m 9 KB swing 9 TTB Run 200m
Strength: 15 minutes to achieve a max Clean & Jerk Then, for 10 minutes, every minute on the minute, perform 2 Clean & Jerk at 80% of your maximum. Finisher: 3-in-3 Ab Eliminator
