3209 99th Street
(behind Stella's Blue Sky Diner)
Urbandale, IA 50322
(515) 360-8209
WOD
Thruster
5-5-4-4-3-3-2-1
then
KB Complex
10 KB Swing
10 KB High Pull
10 KB Clean and Press
10 KB Snatch
10 KB Reverse Lunge
*Do all 50 Reps with RIGHT hand then repeat with LEFT hand
* Complete two (2) full cylcles
* Resist the urge to set the KB on the ground for as long as possible
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WOD
5 Rounds
250 m Row
10 Front Squats 135/95)
15 GHD Sit-ups
20 Box Jump
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Team WOD
“PET ROCK” – AMRAP – 7min at each station
1) Row 250
Rope Climb
Squats
REST 90 sec
2) Bike 30 Calories
Pull-up
Jump Lunge
REST 90 sec
3) Run 200 meter
GHD Sit-Up
GHD Back Extension
* In teams of 4 complete as many reps as possible in 7 mins for each of the 3 stations.
* Team with highest number of total reps, wins.
*Each Team must hold their assigned “Pet Rock” (52 lb KB) throughout entire WOD. If “Pet Rock” touches ground at any time, all members of team must stop and do 5 burpees
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WOD
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5x BW
Bench Press 1 x BW
Clean .75 x BW
or
10-9-8-7-6-5-4-3-2-1
Deadlift (70% 1RM)
Ring Push-ups
Burpee
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Seriously, "Linda" is that all. I can do this WOD in my sleep. Way to easy
Rest Day/Make up
Top 5
Top 5 Places to visit before you die
Please eloborate in “comments”
Coach Mike’s Top 5
Blue Hole
Angel Falls
Sistine Chapel
Mount Everest
Thailand
WOD
“Badger”
3 Rounds
30 Squat Cleans (95/65)
30 Pull-up
800m Run
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