Last week’s Locker WOD winner: Jacque!
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 Weight Ladder Clean and Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute Compare to 5/22/19 Recovery: Bike 10 Minutes Run 400 Meters Row 500 Meters 
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  Tabata 8 Rounds 20 seconds max KB Lunge @ 20% BS in each hand 10 second rest 20 seconds max Ski Jumper 10 second rest 20 seconds max Air Squats 10 second rest Recovery: 10-1 Shoulder Press GHD Sit Ups  Could this inexpensive supplement be this missing link to your next PR? Find out about the magic of creatine in this article.
 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% Compare to 4/15/20 Recovery: Row 1000 Meters Run/Walk 800 Meters Death By 2 minute Tire Flips jump through 1 rep on the first minute 2 reps on the second minute keep increasing reps until you cannot get all of the given reps done in the given minute Recovery: 2 Rounds 500 Meter Row 400 Meter Run   Make this easy overnight breakfast strata anytime.
 Alpine 6 Rounds 45 seconds Hip Extensions 45 Seconds Bounding Steps Recovery: 2 Rounds Row 500 Meters 25 Sit Ups  Saved by the Barbell 3 rounds for max reps of: 1 minute of Burpees 1 minute of Wall Balls 20/14 1 minute of Deadlift 115/75 1 minute of Wallball Situp 20/14 1 minute of Hang Power Clean 115/75 Rest 1 minute Women: 285 Steph K. Men: 312 Steve B. Recovery: 4 Rounds 10 Burpees 20 Air Squats   10/25
Saved by the Barbell 3 rounds for max reps of: 1 minute of Burpees 1 minute of Wall Balls 20/14 1 minute of Deadlift 115/75 1 minute of Wallball Situp 20/14 1 minute of Hang Power Clean 115/75 Rest 1 minute Women: 285 Steph K. Men: 312 Steve B. 10/26 Alpine 6 Rounds 45 seconds Hip Extensions 45 Seconds Bounding Steps 10/27 Death By 2 minute Tire Flips jump through 1 rep on the first minute 2 reps on the second minute keep increasing reps until you cannot get all of the given reps done in the given minute 10/28 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% Compare to 4/15/20 10/29 Tabata 8 Rounds 20 seconds max KB Lunge @ 20% BS in each hand 10 second rest 20 seconds max Ski Jumper 10 second rest 20 seconds max Air Squats 10 second rest 10/30 5K Run or Row Compare to 8/29/19 10/31 Weight Ladder Clean and Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute Compare to 5/22/19 |
