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


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…


Workout of the Day


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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