ADVANCED
"The '20' Team WOD - ADV"
12 min/AMRAP
Teams of 2
20 Deadlifts 95/65lbs
20 Walking Lunges 25/35lb DB
20 KB Swings 1.5/1 pd
FIRE-BREATHER
"The '20' Team WOD"
12 min/AMRAP
Teams of 2
20 Power Cleans 95/65lbs
20 Overhead Walking Lunges 45/25lb plates
20 KB Swings 1.5/1 pd
(Last completed 11/20/10)
Supplemental Training:
Weakness Work
Pick 2 Movements and complete:
3 sets of 10
Post rounds, team names, weakness and thoughts to comments.
Training Notes:
Team members will work together to complete reps. Only 1 member may work at a time and you must go in order of movements.
For example, Mark will do 19 Power Cleans and I will do 1, then Mark will do 18 OH Walking Lunges and I will do 2, and lastly Mark will do all 20 KB Swings while I rest to do my 1 Power Clean for the next round.
Posts
6 comments:
http://www.sexyandfunny.com/view_joke/sexy-santa-striptease_77786.html
This is a funny vid
Worked with Mindy today! RXd- 5 rounds.
great job 8:30 eht crew! justin thanks again for the butterfly workshop today, it definitely helped.
worked with fran today, we got 4rds+20+10
Big thanks to Steve and Justin for letting me work in with you guys!
Rx'd, but with 3 guys involved, we did 30 reps for each movement instead of 20.
5rds+86
...off to get our CHRISTMAS TREE!!!!
Teamed up with Dan B this am!
FB RX'd 4 rds +20+20+10
Great teaming with ya Dan and the rest of the 830 crew.
Thanks Justin for the Butterfly Clinic, got some work to do, still feel like a Moth!
Mark, Stacey & Nick, thank you again for a great party last night. Stacey the food was amazing as always!
Thankful for a great community that the OTg has become!
Had a great time at the party last night, great food and company! Thanks Mark, Nick & Stacey!
Nice work today Steve M & JP. I think you guys did most of the work.
Everyones butterfly is looking good!!!
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