Saturday, January 18, 2020
Tricon Prison
Please join us this morning for our weekly community WOD at 8:15am. It is a weekly opportunity for you to see what we do and our opportunity to show you. Please get here 5-10 minutes early if it’s your first time here so we can get you all ready to go!
This week we will be honoring Army Cpt. Paul Pena. Purpose and task.
Have a great Saturday!
1.) Tricon Prison
5 rounds
21 cal Assault Bike
75 Double Unders
Rest 2 minutes
Note: that rest means go really fast while you’re working so scale accordingly.
2.) Every 2 minutes for 5 rounds 4 Overhead Squat @ 70%
*3.) 5 x 1000m Row, rest 1:1
*4.) 5 x 3 Snatch @ LH 60%
Then
5 x 1 Snatch adding load each round starting at 60%
Note: Low hang is just below knees
*5.) 21-15-9
GHD Sit-ups
Toes to Bar
5 rounds
21 cal Assault Bike
75 Double Unders
Rest 2 minutes
Note: that rest means go really fast while you’re working so scale accordingly.
2.) Every 2 minutes for 5 rounds 4 Overhead Squat @ 70%
*3.) 5 x 1000m Row, rest 1:1
*4.) 5 x 3 Snatch @ LH 60%
Then
5 x 1 Snatch adding load each round starting at 60%
Note: Low hang is just below knees
*5.) 21-15-9
GHD Sit-ups
Toes to Bar
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Megan Vogel
Open gym
30 sec on. 30 sec off. 20 min cap. Accum 100 cal bike. 100 thrusters. + snatch EC w Jake from State Farm.
2
0
Pauly VanderKelen
Jamaica WOD
4 rounds of 10-8-8-8 strict pull-ups & 12 Feet Elevated Push-ups / 4x10 Machine Pressdown @ 80# / 4x10 Machine Leg Curl @ 120# / 4x10 Machine Leg Extension @ 100# / 4x15 Leg Raises on Vertical Knee Raise Tower / Experimented with the ab wheel / Traveled back to Green Bay / Unpacked / In bed by 1:00am.
0
0
Theresa Rosenquist
Row’d Royalty 20.1
A. 400m - 1:44.7. B. 2k -9:04.1 C. TT - 18:16.1 (SkiErg) + GHSU/GHHE/Pushups @ home.
1
0