Monday 09/04/2023

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WOD
“Team Helen”
Teams of 2 For Time:
3 Rounds
400m Run (together)
42 Kettlebell Swings 55#/35#
24 Pull Ups

*Break up inside work however you see fit.

Skills and Drills
Toes to Bar:
Week 5, Day 1

Advance:
Every minute (8:00)
8-10 Toes to Bar

Intermediate:
Every minute (8:00)
6-8 Toes to Bar

Beginner:
Every minute (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:
Every minute (8:00)
10 Alternating V-Ups
10 Hollow Rocks

Thursday 11/25/2021 - Happy Thanksgiving

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WOD
For Time
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

"Helen's" House
400 meter Run
21 Kettlebell Swings (53/35 lb)\
12 Pull-Ups
"Fran's" House
15 Thrusters (95/65 lb)

"Nancy's" House
400 meter Run
15 Overhead Squats (95/65 lb)
"Grace & Isabel's" House
20 Ground-To-Overheads (95/65 lb)

"Kelly's" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

With a running clock, as fast as possible complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, you may move the Barbell from the ground to overhead any way you like (eg: Snatches and/or Clean-and-Jerks).

Score is the time on the clock when all of the repetitions have been completed.