11/12 WOD: Badger "Moon" - and Remembering DarenI’m so glad that woman are starting to question the status quo.WODs11/11 WOD(s): Veteran's Day!Our AM group did the following: Individual Warm-up: 20-butterfly pull-ups Strength: Squat 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90% WOD: 400m run, 21-15-9 of Thrusters and Hand Stand Push-Ups, 400m run RX: 95/65 L-2: 75 / 55, L-1: 35 / stink bugs The PM group travelled to CF Milwaukee for the WOD for Warriors WOD: 11 Rounds: 11 Exercises 11 Reps each to be executed in 2 person teams 1- Burpees 2- Tuck Jumps 3- HSPU - buddy holds feet 4- Ring dips 5- Sit-ups 6- Air Squats 7- Deadlift (135/95) 8- Pullups (any type) 9- Press (45/25 plates) 10- Jumping Lunges 11- 11 meter fireman's carry.WODs11/10 WOD: OHS WorkIndividual Warm-up: 20-butterfly pull-ups.WODs11/9 WOD: Power AMRAPIndividual Warm-up: 20-butterfly pull-ups.WODs11/8 WOD: Work your DUsIndividual Warm-up: 20-butterfly pull-ups.WODs11/7 WOD: Max pullupsIndividual Warm-up: 20-butterfly pull-ups.WODsprevNext
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