NEWS
MW3 WOD: On Saturday, December 16th, we will honor McCrae Williams with a hero workout and fundraiser. ALL donations go to the McCrae James William Foundation. For more details about the event and how to register click HERE
WOD
“Chainsaw”
4 Rounds:
AMRAP 4
10 Single Arm Overhead Lunges (53/35)
15 Kettlebell Swings (53/35)
10 Toes to Bar
15 Push Ups
Rest 2 Minutes
Post Rounds to Comments.
ENDURANCE
6x800m, rest 2 min between sets
4 + 9 – 9# / 18# / leg lifts / knees
5+24 26#, 5 TTB (lots of sets of 2)
26# lunges, 35# kB swings
4+47 44#/leg lifts
5+5 26#
5+15 26# for lunges, 35# swings
125# power clean (10# PR)!
6 (#20, ll, knee pu)
7+25, 26# goblet squats(10), KU, PUs on knees
6+33, 26#, goblet sqauts to bench, LLs, PUs to GHD
4+41. 35#. Sneaky WOD!
5+41 Rx
5+12 Rx
4 + 22. 26#/35#/KUs. KUs/core improving.
5+35Rx
At home version
6. 18#, LL, push-ups on box
Way to get after it at home!
5+1, 26#, knees up with some ttb thrown in there
6rx
5+46 Rx
4 +25 rx, sluggish
5 +8, 44#, those lunges!
5+19 lunges (10 on the right and 9 lunges on the left) Rx
6+3 Rx
5+18. 35# lunge and swing, alternating TTB/Knee ups/push ups from knees
-I liked this WOD- keeping the KB up for the lunges really got exciting
5+43 Rx
Repeated “last request “ from 8/15/17
27:32. 3:50 improvement
Needed it as was in huge rut this week
El Guapo
5 + 14 Rx
Felt really good on this one…
Got lunges on right knee okay, picked up the pace on push ups!
6+8 (35#, hollow body rocks for ttb)
Scaled to 3 rounds casual pace 4+ 51 26# KB, SitUps, GobSquats
6+29rx