Thursday, November 3 2022

Posted by Mandee on November 2nd, 2022

7 responses

Team WOD

10min Synchronized AMRAP:

Partner 1 Row 200m (switch each rd)

Partner 2 Run 200m or 0.5km Bike

Partner 1 & 2 = 15 Synchronized WB Shots

Partner 1 & 2 = 10 Synchronized Pull-ups RX+ C2B MRX Ring Rows

REST 3min

5min Alternating AMRAP:

10 Alternating Over Bar Burpees

10 Alternating BB Push-ups MRX Push-ups

20 Alternating Hang Power Clean

BB Wts = 95/65lbs RX+115/75 MRX 75/55

WBs=20/14lbs 10/9’ MRX 20/10lbs 9’

Core Development

20 WallBall or KettleBell Russian Twists

1min Right Side High Plank Hold

1min Left Side High Plank Hold

20 Hollow Rocks

1min Low Plank Hold

20 WallBall or KettleBell Russian Twists

7 responses to "Thursday, November 3 2022"

Nathaniel says:

November 2, 2022 at 3:18 pm

Katie A lookin picture perfect as usual. Love seeing Katie go hard and kick a WOD’s butt! Katie is top shelf awesome. She’s a well rounded athlete that’s trains smart and hard all the time. She’s a bad ass mom to some lucky kiddos and she represents every time she shows up. Katie is always courteous, friendly, and encouraging to those around her and it’s why she’s a class favorite. Keep doin your thing young lady and keep up the slangin that bell like a boss.

Adela P. Faust says:

November 2, 2022 at 3:43 pm

Great picture, Katie! This lady is an awesome athlete. She has strength, power, skills, and speed! Best of all, she is very kind and is a great mom!

Mandee says:

November 2, 2022 at 3:48 pm

Katie A showing off beautiful form, technique and standard on the KBS. Katie is a positive, friendly person who adds life and smiles to any class she attends. She is such a hard worker and has been pushing her limits since day one. Katie always shows up with a great attitude and plenty of motivation, and usually has a few beautiful little girls in tow! Keep getting after it and showing out, Katie! 😊

Hal says:

November 3, 2022 at 2:14 am

Teamed up with Billy Bad Ass

A1. 3+2 rx+

A2. 3+20 rx+

B. Extra credit complete (Billy & Bo)

C. Core development complete (Billy & Bo)

Bo says:

November 3, 2022 at 3:16 am

A1: 3+2 rx
A2: 3+6 rx
*partnered w John
Earned A+ for extra credit and core dev w Hal and Billy

Lupo says:

November 3, 2022 at 1:01 pm

3+12 rx+
3 rx+
w/ Adam C

Core after

Misty says:

November 3, 2022 at 2:14 pm

Katie!! This is one STRONG mama! This lady is always doing things right. She’s an awesome athlete and even better person! Katie is as kind as they come. She has eased her way back in the gym and has been smart about her training since returning. It’s fun to watch her gain endurance, strength and confidence as each week passes. Keep it up, Katie!

Thursday, November 3 2022

7 responses to "Thursday, November 3 2022"

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