0600 Crew (Gym)
Team WOD
1115 Crew (Boxes)
Work up to heavy single of:
Shoulder Press
Front Squat
Then...
Sgt Fuentes' 30th B'day workout
"the dirty thirty 2.0"
30 push press 95pds to 135pds (as needed for females)
30 box jumps 12" to 24" boxes
30 med balls slams
30 KB swings 35 pds
30 walking lunges with 25pds to 45 pds plate over head
30 Sumo Deadlift Highpulls 95pds to 135pds (as needed for females)
30 double unders or 90 singles
30 knees to elbows
30 Frog Crunches
30 burpees
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3 comments:
We did a Team "Badger this morning:
2 man Team:
3 rounds:
30 Squat Cleans (95#)
30 Pullups
800m Run
My team had 3 people so we did 45 reps of each = 28:55 good times.
Happy Bday Fuentes!
Front Squat Max = 145lbs
Push Press Max = 65lbs
Good B'day WOD!
23:15 w' heavy RX, 53lb KB
guestimate the group was in the 30-35min range
135 SDHP was TOUGH
165 Shoulder Press
225 Front Squat (all that wrists could stand)
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