Last week’s Locker WOD winner: Chad
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 Warm Up 3 Rounds 7 Pushups 10 Russian Twist WOD Tabata 20 seconds Bench Press @ 55% 10 seconds rest 20 seconds Horizontal Kettlebell Swing 10 seconds rest 20 seconds Shoulder Press 10 seconds rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 5K 
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10/31
Tabata 20 seconds Bench Press @ 55% 10 seconds rest 20 seconds Horizontal Kettlebell Swing 10 seconds rest 20 seconds Shoulder Press 10 seconds rest 11/1 21 - 15 - 9 Dumbbell Thruster 2x single arm Overhead Lunge 11/2 "301" Continue switching exercises every minute until you have reached a combined calorie and rep total = 301. 1 minute Medicine Ball Squat 1 minute Burpees 1 minute Assault Bike Calories 1 minute Burpees 1 minute Wallball Situp 1 minute Burpees compare to 8/11/19 11/3 Snatch Ladder start at 50% max Snatch go up 10# every minute until 75% from 75% on go up 5# every minute until you don’t get the given weight done in the given minute. Compare to 6/8/21 11/4 Open 11.4 AMRAP in 10 minutes 60 Bar Facing Burpee 30 Overhead Squat (120/90 lb) 10 Muscle Up 11/5 Death by 2 minute Assault Bike calories 1 in the first 2 minutes 2 in the second 2 minutes 3 in the third 2 minutes 11/6 Alpine 6 rounds 90 seconds cumulative L-Sit 3 minute rest    The Hawkeys and the Lorangs came, they saw, and they flipped a LOT of tires! Warm Up
3 Rounds 10 cal Row 10 Air Squats 7 Pushups WOD “Tex” 20 Minute AMRAP 2 Tire Flips jump through Uncle P / Mama 4 Wall Balls 20 / 16#, 10 / 9 ft 3 & 6 4 & 8 Keep increasing by 1 tire flip and 2 Wall balls each round until time runs out Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 10 Kettle Bell Swings 10 Box Steps  Warm Up 5 Rounds 30 / 30 Assault Bike WOD Alpine 6 rounds 90 seconds single arm farmer carry 10ft = 1 pt 3 minute rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 3 Rounds 20 Calorie Bike 20 Sit Ups U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.   Warm Up
Burgener warm up - clean + Front Squat+Shoulder Press WOD "Nick" 12 rounds for time of: 45 pound Dumbbell hang squat clean, 10 reps 6 Handstand Pushup on dumbbells Men: 28:59 Steve B. Women: Uncontested Compare to 1/28/19 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30 Air Squats Row 1000 Meters 30 Leg Levers  Warm Up Work your way up to 50% max Turkish Get-up WOD Max Turkish Get-up then 2 min Max Air Squats Compare to 4/14/21 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30-20-10 Air Squats Sit Ups Push Ups   Warm Up 3 Rounds 10 Situps 5 Pullups WOD Descending 20 - 2 Hollow Rock 5,5,4,4,3,3,2,2,1,1 Rope Climb Active Recovery: 2 Rounds 500 Meter Row 10 Wall Balls One Minute Plank Hold  Warm Up 3 Rounds 10 cal Assault Bike 10 cal Row WOD "Tabata This!" Tabata Row Rest 1 minute Tabata Air Squats Rest 1 minute Tabata Pullups Rest 1 minute Tabata Pushups Rest 1 minute Tabata Situps The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories". Men’s: 69 Tate Women’s: 61 Patty Trainer: 64 Compare to 1/20/20 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 3 Rounds 10 Wall Balls 10 Burpees   First, for those not on Facebook, the new shirts and tank tops are in! Moving on to the Halloween costumes, we had more group and partner costumes than ever before.  Tiger King & tiger.   80's Workout Crew.  For those who can't read the shirt, it says “Peter Peter.”  This one took me a second before I got the “Golden Eye” reference.  Unintentional Goth Group: Steampunk Vampire, Woodland Moon Goddess, and Macabre Ringmaster.  Cholo gangster and George Costanza from “Seinfeld.”  The Tooth Fairy and a Flat Earther.  The Tooth Fairy, Steampunk Vampire & Mathilda from “Leon the Professional”  Daphne from “Scooby Doo,” Doc Brown from “Back To The Future,” Shaggy from “Scooby Doo” & LED or LiteBrite.  Clint in a cage & … Clint.  Clint in a cage, a girl possessed by a doll, Macabre Ringmaster & a zombie cheerleader.  Elmer Fudd & Cholo.  80's Workout, Mollymauk Tealeaf, Cholo, Tiger King & The Tooth Fairy.  The Dude There was mad foosball … |
