WOD Blog

Mon, Sep 23

Most Recent Benchmark:
Some BS and FRAN on Dec 17, 2018 (280 days ago)
Looks Alot Like 16.1 Open WODBC MONDAY COWBOYS DID IT AGAIN!!..🙄

Looks Alot Like 16.1 Open WOD


Reps
AMRAP 20 Mins:
10 Overhead Alt. lunge (65/95)
8 burpees
10 Overhead Alt. lunge
8 chest-to-bar pull-ups

A: Jumping Pull Ups*, Unweighted Lunges
B: Jumping Pull Ups*, Front Rack Lunges
C: Jumping Pull UPs*, 35/45 OH Lunges
D: As Written
*Your head is at least 6in. below the bar for JPUs.

Core Work:  
Watch this video starting at 1:45 timestamp. https://youtu.be/xbfyLeFigFE

QUALITY: 6X15 Secs.  L-Sit Hangs or Pallette L-Sit Hold. Can be done on the parallel Bars or between Boxes. If L-Sit is tough do it with Tucked up knees.

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Alex L6+2 Rx D reg. burp
Bridget158  17 min only/ 55#/ jumping pu
Amanda E4+9  PU's, last rd JumpPU's
Geoff Rx
Stephanie Cha 4:39pm








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