9am-10:30- its Fauer time again! 

10:30-12:00 Fauer fun continues.

Buy In: "Rowling" tally points for ten frames. Low score wins. Click on where is says, "Rowling" to see an explanatory video. Game rules are addressed beginning at 1:24. You can view the final scorecard at the 8:00 mark of the video.  Up to 3 people per rower, 15 minute cap.

then: Moblilize your poor, tired shoulders and legs.

Workout prep: 5 reps each- hang power snatch w/unloaded barbel, OHS w/ unloaded barbell , Reverse lunge w/ unloaded barbell in high rack position. Then, add weight and repeat.

WOD: In 3 minutes complete max reps of Power Snatch 75/115

Rest 1 minute

In 3 minutes complete max reps of OHS 75/115

Rest 1 minute

In 3 minutes complete max reps of Reverse lunge w/ barbell in high rack positon 75/115

post Rowling score and reps per movement to comments.

Buy In: 12 reps: back extensions, supermans, side-lying bridges, cat/camel, hip bridges on bench w/med ball or sandbag.

Barbell triceps smash. Hip mobility- consult squat MWOD poster. 

Perform 3-5 sets of 3-5 reps of deadlifts w/ progressive loading to prepare for wod.

Complete 2 rounds for work of (any order is allowable):

15 Weighted Hip Bridges using the bench (50#sandbag women/95#barbell men)

20 Ab-mat situps

200 meter Farmer's Carry (kb in each hand 100 meters out, 100 meters back)

20 Toes to bar

15 Deadlifts (225/135)

20 GHD Sit-ups

30 Walking overhead lunges (15/side-25# plate women /45#plate men)

20 Side-lying bridges (per side)

15 RDL's (135/95)

40 reps Bicycle Crunches 

Buy In: Tabata Double unders.

Mobility: consult the Shoulder/Overhead pressing poster.

Every minute on the minute for 12 minutes complete 2 reps push press @approx 80%

then in 12 minutes complete as many rounds as possible of:

Run 4 shuttles from sideline to sideline on the basketball court (approx 15 yards).

7 push press (65/95).

Post pertinent info to comments.

Buy In: Tabata Row. 25 reps- GHD situps, air squats, push ups, hip bridges w/light weight(shoulders on bench),band pull aparts.

Mobilize shoulders. Consult MWOD poster for pressing/dips.

for time complete 2 rounds of:

Row 25 calories

5 pullups

25 box jumps

5 pullups

25 kb swings

5 pullups

25 ball slams

5 pullups

25 burpees

5 pullups

post time to comments.