"Gwen"

At CF 906

Warmup
20 mountain climbers
20 lunges
Stretch

WOD "Gwen"
15-12-9
Clean & Jerk
Don't put it down!

Post load to comments

CW: 105 - (95) - 95
The second set of 105 was too much, I bailed at 6 reps and reloaded to finish at 95.

Sent from my iPhone

Turkish Get-ups, Pull-ups, Box Jumps

Our after faces.

Warmup (10’)

NORCAL

Burgener WU

Skill (5’)

Levers

Strength (10’)

• Shoulder Press [ wmv]

WOD

4 rounds for reps

• Turkish Get-up II [wmv][mov]
• Pull-up
• Box Jump [ wmv] step down
• Rest

Stretching (5’)

MWOD (10’)-  

Seriously. Do This Yesterday.  One of My All Time Shoulder Fixes

Lunges, Wallball, Double Unders, Burpees

 Meg, Julie and Kirsten throwing down in the WOD.

KStar WU

Strength:
Back Squat

WOD
For time:

• 30 Lunges
• 30 Wallballs
• 30 Double Unders
• 30 Burpees

MWOD
Roll out Calves

Back Squat

Box Jumps, Slam Ball, Ring Push-ups

 Julie throwing down with one of the new slam balls.


Jumprope

Gymnastic warmup 1

Burgener WU

Bench Press

WOD
AMRAP 15’

• 15 box jumps 
• 10 slam balls
• 5 ring pushups

MWOD

• Couch
• Banded Squat

Fran, TGU, Slamball

The week at the Houghton gym:

Richard warming up on jumprope.

 Fran? No trouble at all!

Row, Pushups

October 25:

At CF 906:

WOD
For time:

• 500m Row
• 30 Push-ups
• 1000m Row
• 20 Push-ups
• 2000m Row
• 10 Push-ups

The original WOD had bodyweight bench press. Holy cats!

October 24:

At CF 906:

WOD

21-15-9 

• Sumo Deadlift Highpull
• Lateral jump over a bar

(originally many more reps.)