Thursday 190523

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WOD-

For time:
200m Farmer carry, 24kg(16kg)
30 KB swings, 24kg(16kg)
200′ Walking lunge
30 Wallball shots, 20#(14#) to 10′
200 Double unders
30 Wallball shots, 20#(14#) to 10′
200′ Walking lunge
30 KB swings, 24kg(16kg)
200m Farmer carry, 24kg(16kg)

Post times to comments and BTWB

SPRINT-

On a 2 minute clock x 10 rounds:
15 DB Hang Squat Cleans (50/35)
100′ Empty prowler sprint
In time remaining, as many calories on assault bike as possible
Rest 1 minute

WEIGHTLIFTING- 

Pause Snatch Balance (pause in bottom for :03): 2 x 3, 2 x 2, 1 x 1 *Add weight each set

Split Jerk from the racks: 3, 3, 2, 2, 1, 1,1

Snatch pull: 3 x 5

Ryan coaching Sprint class through some push-ups.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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