Friday, June 17th, 2016

beers and bros

TONIGHT’S THE NIGHT!! 6:30pm – WOD & BEER!

WOD

800 Meter Run
20 Push Press 95/65#
30 Med Ball Cleans 20/14#

400 Meter Run
15 Push Press
25 Med Ball Cleans

200 Meter Run
10 Push Press
20 Med Ball Cleans

ADV: Handstand Push Ups

Gymnastics

Rope Climb Skill Work
Novice: Foothold Practice
Intermediate: 3×1 Rope Climb (Focus on minimizing pulls)
Advanced: 2 Minute Max Rope Climbs
_____________________________________

only timeOn Board 5

Warm Up

Jump Rope/Dynamic Warm Up

Skill

Strict Press
Push Press

WOD

15 Min AMRAP

1 Minute Bike/Row
15 Lunges
15 Med Ball Deadlifts
15 Med Ball Push Press

CORE DOWN

3 Rounds:
20 Bicycles
30 Second Plank
____________________________________

 

RX

Aubree 1353
Best 1637
Max <20
Fruh 1557
Amanda 1211
Jordan 1444
Smitty 1432
Clay 1532 ADV #30
Tammi 1903
Josh C 1442
Vance 1300
Drew 1931
Jeff W 1910 ADV
Terra 1413 ADV
Belinda 1558 ADV
G Mello 1738 ADV
Chad 1855
Longo 1344 ADV
Mandy 2110
K Dawg 1543 #75
Val 1919
Mark 1242
Marion 1520
Mark 1242
Alissa 1806
Josh 1503
Big Ben 1718
Kanon 1652
Brooke 1503
Cory 1406 ADV
Bill H 1547
Carrie 1719
Frank 1604
Connor 1630
Gregg 1359
Justin 1445 ADV

MOD

Amanda S 1912
McKenna 1626
Sabrina 2052
Trish 2052
Michelle 2006
Erika 1805
Kendra 2015
Liana 2108
Heidi 1907
Scotty 1816
Jason 1914
Roy 1940
Allyson 1907
Hollywood 1755
Barks 1842
Christy 1830
Sully 1653
Lauren 1955
Caroline 1657
Natalie 1753
David 2245
Tracy 1941

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