Where else do you show up for a workout and workout "together" by doing different workouts!
That is what happens when we have to scale WOD's, adjust for injuries, make changes for lifts that cannot be done (YET!).
This is a great community (AOWR). Everyone has made it that way! We have drop-ins, newbies, and others that we just don't see on a daily basis...ANYtime is the right time to come and workout with the group! Someone is always available...or can be...
EMOM x 9min:
Clean & Jerk
Min 1-3 @ 85% Max
Min 4-6 @ 90% Max
Min 7-9 @ 95% Max
(Or increase every 3 Reps)
Front Squat
4 x 4, across (meaning ~ wt. stays the same)
AMANDA
9-7-5
Squat Snatches (135#/95#)
Muscle Ups
AMANDA sub = 3Fifty7
3 Rnds of:
3 Squat Cleans (135#/95#)
3 HSPU (or Wall Walks)
3 Rnds of:
5 Push Press (135#/95#)
5 Box Jumps (24"/20)
3 Rnds of:
7 Back Squats* (135#/95#)
7 Burpees
(*taken from the ground)
Val's WOD (adjusted for Shoulder)
3 RFT ~
20 Front Lunges (75#)
15 Box Jumps (20")
10 GHD Sit Ups
Val ~ 25# DB (single-arm C&J) / 115# / 8:03
Ethan ~ 135-155-175 / 135#* / 10:28 (did 2 extra rnds on 5's)
Oz ~ 135-155-175 / 135#* / 9:42
Egge ~ 135-155-165 / 135 x 2sets & 145 x 2sets / 9:30 (did 2 extra rnds on 5's)
Drake ~ 115-125-135 / 185# / 10:30 (@95#)
tb ~ 200-210-225 / 225# / 9:48
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