Join us from 4:30 to 7:30 tonight for open gym. You can work on anything you like including making up a workout from last week:
- Banded box squat 10×2 then 50 hollow rocks face up, 50 hollow rocks face down
- “Karen” – complete 150 wallballs (20/14# to 10/9′) for time then 5×3 weighted pull ups
- Complete 3 rounds each for time of: 5 bear complexes (135/95#), 400m sprint
- Complete 2 rounds for time of 800m run, 20 HSPU, 20 C2B pull ups
- Rack pull 8×1 (90%, 4″) then 5×10 Russian swings heavy
- 3 rounds for time of: 21 burpees, 21 thrusters (95/65#), 21 toes to bar
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CFE @ 6am
Partner WOD for time
Each Partner will complete 3 Rounds (1Rd = 500m Row, 30KB Squats, 30 Sit-ups)
Partner 1 – 500m Row
Partner 2 – 30 KB Goblet Squats (53/35), 30 Sit-ups
*Each person works at the same time. Whoever gets done first, gets to rest before switching.
*Upon completion, each athlete will have completed: 1500m row, 90 kb squats, 90 sit-ups
Soooo…. Any takers on a “Karen” makeup?
Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war.
“Kalsu”
On the minute, until 100 thrusters are completed:
5 Burpees
Max thrusters (135/95)
CFE
19:02
Vollmer Rx+ (70)
Fili Rx+ (70)
16:02
Jenn Rx
Larah Rx
16:38
Ash Rx
Missy Rx
Nikki Rx