4/6/2021 - Warm Up

12-9-6
Burpees
Box Jumps (Step Down) 
2x Shoulder Taps (24, 18, 12)

Then

AMRAP 5:00 
100m Row
10 Empty thrusters 
10 Leg Swings / Side

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4/6/2021 - WOD

Start WOD 2 immediately following WOD 1

Rx:
WOD 1: 10min cap. 
30-20-10
Overhead Lunges (40/50) 
and 
burpee on and over box Jumps (20/24)

WOD 2: 15min cap
10-20-30 
SDLHP 
and 
SHSPU.

Scaled:
WOD 1: 
30-20-10 Overhead Lunges (bar) 
and 
burpee on and over box Jumps (20). 

WOD 2: 
10-20-30 
SDLHP 
and 
push ups. 

*score is total time 
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4/6/2021 - Post WOD

For Completion
3 rounds
10 DB Bench AHAP w/ perfect form
40 Banded Good Mornings*
1:00 Plank right 1:00 Plank left Rest :90
*Use a VERY light band
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4/6/2021 - Skills/Conditioning

AMRAP 1:00 x 3
Sets of 5 Toes to Bar Rest :90
The goal is to get comfortable with doing a small set, turning around and jumping right into another.
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Comments

Hannah Childs

Hannah Childs 1 week, 4 days ago / Reply

4/6/2021 - WOD: 25:00

Reece Thompson

Reece Thompson 1 week, 5 days ago / Reply

4/6/2021 - WOD: 24:52
Notes: 30/30, 20,20 X/X then Finished wod 2 strict with pad (for neck)

Truman Schmitt 1 week, 5 days ago / Reply

4/6/2021 - WOD: 25:29
Notes: RX Weight, Kipping HSPU

Ada Torano

Ada Torano 1 week, 5 days ago / Reply

4/6/2021 - WOD: 25:03
Notes: 25kg. Got to 15/20 burpee box jump on and over. Kipping HSPU, finished at 24:47.

Tim Danico

Tim Danico 1 week, 5 days ago / Reply

4/6/2021 - WOD: 23:50
Notes: 30k for all weight, burpee step up, modified hspu, 8/20 lunge wod 1

Ryan Liercke

Ryan Liercke 1 week, 5 days ago / Reply

4/6/2021 - WOD: 25:45

Eric Silbaugh 1 week, 5 days ago / Reply

4/6/2021 - WOD: 26:00
Notes: Hspu was better. Keep head through arms, and butt closer to wall.

Shawn Mundell

Shawn Mundell 1 week, 5 days ago / Reply

4/6/2021 - WOD: 24:28
Notes: Added 16s to overall time for 16 reps left on WOD 1.

Shawn Mundell

Shawn Mundell 1 week, 5 days ago / Reply

4/6/2021 - Warm Up:

Rachel Liercke

Rachel Liercke 1 week, 5 days ago / Reply

4/6/2021 - WOD: 25:58
Notes: 30 for overhead lunge, 25 for sdlhp, 2 ab mat kipping

Nate Beyrle 1 week, 5 days ago / Reply

4/6/2021 - WOD: 25:00
Notes: 15/20 lunges - and 20/30 hspu kip

Melissa Mundell

Melissa Mundell 1 week, 5 days ago / Reply

4/6/2021 - WOD: 21:25
Notes: 25k walking lunges, had 28 reps in 1st wod left. finished at 20:57. SHSPU-1 abmat, round of 20 with 2 mats. rest 1 mat

Alexis Wheatley

Alexis Wheatley 1 week, 5 days ago / Reply

4/6/2021 - WOD: 22:50
Notes: got to last set of box jumps, just used the bar, pushups, 25kg for SDLHP

Beau Brink

Beau Brink 1 week, 5 days ago / Reply

4/6/2021 - WOD: 25:00
Notes: 35kg for lifts, 2 pads for hspu's Made thru 13 of the 20 bbj's and 23 of the 30 hspu's

Spencer Rowell

Spencer Rowell 1 week, 5 days ago / Reply

4/6/2021 - WOD: 25:53

Casey Almasi

Casey Almasi 1 week, 5 days ago / Reply

4/6/2021 - WOD: 18:40

Kylee Vargason

Kylee Vargason 1 week, 5 days ago / Reply

4/6/2021 - WOD: 25:41
Notes: Through 5/20 box jumps 6 hand stands left in wod 2 30 lunges at 40k, 20 lunges at 35k (hip killer) 40k for SDLHP, kipping hand stands

Dana Reinhardt

Dana Reinhardt 1 week, 5 days ago / Reply

4/6/2021 - WOD: 25:54
Notes: through 4/20 burpee box jumps on WOD 1, through 12/30 SHSPU

Laura Gavin

Laura Gavin 1 week, 5 days ago / Reply

4/6/2021 - WOD: 19:50
Notes: 30-20-10 overhead lunges (15kg), burpees box on and over — completed one full round, 13 of 20 ohl at time cap —- 10-20-30 sdlhp (15 kg), push ups on knees - completed in 9:50.

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