1.) Complete complex every 3 minutes for 5 rounds
3 Clean Deadlift
3 Bent Over Row
4 Hang Power Clean
4 Front Rack Lunge
2.) Gollog
10 rounds alternating with a partner
100m Log Run (door to door)
20 Log Deadlift
10 Log to Overhead, from above knees
*3.) With a partner
30 Sandbag Cleans 150/100
300 Double Unders
30 Sandbag Cleans 150/100
*4.) Complete
20 minute AMRAP
1 minute Plank
Rest 1 minute
3 Clean Deadlift
3 Bent Over Row
4 Hang Power Clean
4 Front Rack Lunge
2.) Gollog
10 rounds alternating with a partner
100m Log Run (door to door)
20 Log Deadlift
10 Log to Overhead, from above knees
*3.) With a partner
30 Sandbag Cleans 150/100
300 Double Unders
30 Sandbag Cleans 150/100
*4.) Complete
20 minute AMRAP
1 minute Plank
Rest 1 minute
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Megan Vogel
Free WOD & Complex ^100#
5 x 3 strict pull ups - FIRST DAY BACK ON THE BAR! Log deal with syl!
2
0
Pauly VanderKelen
13:15 with Wifey :)
Used 57# log / 1.) complex: 135, 145, 155, 165, 175# / *3.) complete 10:57 with Wifey :) / 5x10 Glute Bridges @ 225#
0
0
Theresa Rosenquist
KB & Cardio
45:00 (partner: 100 SU/10 Burpees/20 H2H KBS/10 WB/3 plank-walk cmplx/5/5 KB Sq-Lunge/1/1 TGU. Builds upon itself, 1 works/1 cardios).
1
0
Timm Uhlmann
Crossfit Alpha Dog
W/partner 50-40-30-20-10 PU, 100-80-60-40-20 assault bike cals. Sent it in Chicago
0
0