WODs
Leaderboards
Nina Scheifflee
Wendy Decker
Travis Tufte
Aldo Morelli
Overhead Squats, Glute-Ham Raises
20 minutes to complete: OHS Unbroken 15-12-9-6-3 heaviest possible with 5 Glute-ham raises directly after each set. Post loads.
Skill/Strength
Tire Flips, Rope Climbs, Burpee, Sit-ups (GHD), Broad Jumps
FGB style: Tire flips Rope Climbs Burpee with 6” touch GHD situps (or some variation) Broad jumps (6ft or 4ft, use mat lines)
WOD
Gym Activity
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50 Kettlebell Swing (Russian)s, 2 pood Row, 1000 m 50 Two Hand Dumbbell Ground To Overheads, 30 lbs -
50-40-30-20-10 reps of: Double Under Sit-up (abmat)
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Every 1 min for 20 mins: 6 Burpees 3 Power Snatches, 100 lbs
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3 rounds of: Run, 800 m 50 Wall Balls, 20 lbs
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Brutal!! Just broke the wall balls down to 5 at a time. It's amazing how important technique is.3 rounds of: Run, 800 mi 50 Wall Balls, 14 lbs
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Should have went heavier with cleans. Burpees were not bad doing them every 10 secs on the even minutes.Every 1 min for 20 mins: 3 Power Cleans, 115 lbs 6 Burpees
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Spent the morning in Oslo, and then the day on the bus to Nedenes, near Arendal. Just getting moving and grooving and the blood flowing for a moment before it gets dark. Passed by two loud parties in Anne Helen's neighborhood on my run. The Norwegians are enjoying their Constitution Day weekend.Interval Run, 1200 km | 0:00 100 Push-ups | 0:00 100 Air Squats | 0:00
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Subbed K2C to work on kipping. Tough one to finish today... met up with Pukie at the end.5 rounds of: 3 Rope Climbs, 15 ft 10 Knees-to-chests 21 Overhead Walking Lunge With Plates, 25 lbs Run, 400 m
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