1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Warrior Only WODs for Breast Cancer – 11.12.16

September 13, 2016

Are you having fun yet? This will be a fun little split WOD for you. 

Want to help us raise some $$ with a FUN 2 person team competition? Teams can be Scaled (Male/Male, drug Female/Female or COED) or RX (Male/Male, sale Female/Female). The cost is $99 per team and the proceeds will be going to a Breast Cancer Charity.

The date for this event is Saturday November 12th.

2016 Workouts for WOW4BC

Weights  Men’s RX/Men’s scaled-Women’s RX/Women’s scaled

WOD 1 & 2

Max Hang Clean 4 min then…

2 min max double unders/singles-scaled ( combined only one athlete working at a time )

WOD 3 & 4

AMRAP (for each)  5 min cap 
Weight for bar movements 95/65/45 lbs
25 SDLHP, 25 Back Squats, 25 Burpees Over Bar

 Simultaneous Row for Cals (from the beginning) 

One athlete rows while the other does the movements, switch out when needed

WOD 5

6 min cap

Fran ladder  ( Thrusters and pull-ups, scaled -thrusters and ring/bar rows)

Weight for thrusters  95/65/45 lbs

3-6-9-12…. and on it goes!  One partner working at a time, switch when needed. 

This will give you a chance to see how you and your partner work together…maybe you want to team up for Franniversary…just sayin…

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Workout of the Day

AMRAP 9

9 Kettlebell Swings 53/35

9 Burpees

9 Kettlebell Swings 

9 Box Jumps 24/20

THEN After a short break:

9 minutes – partner style (work/rest)

Push the Sleds

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