Fatima!
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Madonna
AMRAP 12
Up Ladder 3/3/3, 6/6/6, 9/9/9
Ground to Overhead with Plate
Box Jump (No Rebounding)
Abmat Sit-Up
Warmup
:30 Step Up
:30 Good Morning
:30 Sit Ups (Feet Flat)
:30 Step Up
:30 Air Strict Press
:30 Sit Up (Legs flat)
:30 Step Up
:30 Air Deadlift
:30 Sit Up (Butterfly)
Ground to Overhead
10 Plate Deadlift
10 Plate Press
10 Ground to OH
Box Jump
:20 Hops
5 Tuck Jump
10 Box Jump (Step Down)
Modifications
Plate Deadlift or Press
Step Up or Tuck Jump
Tabata Time
Question of the Day
What is the best Netflix Documentary?
Box Brief
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Wod: finished round of 21. 30# clean to press, lunges, sit-ups. Tabata of weighted glute bridges. Qod: not a documentary but I am enjoying Schitt’s Creek
Madonna – 18 + 43 reps (232 reps). 35# plate, 24” box. 8:30 class
QOTD – The Last Dance
Madonna – finished round of 21 with 1 sec to spare. 35# plate. Box jumps.
QOD: I can think of a few. Probably most recent one would be The Last Dance
Clean & Jerks before WOD:
8 sets x clean pull + squat clean + spilt jerk + split jerk
145#
Madonna- finished round of 15. mods – 50# db snatch, 35″ box jumps (FYI- F150 truck bed height)
QOD: In the middle of Last Dance right now and it’s so good.
Nice job Tom! They should advertise that towards CFers on the F150s. Multi-purpose bed! Haul stuff and do box/bed jumps!
Madonna: round of 21 + 15 (15# plate and box step-ups)
Front Squat 5×5 @ 95#
QOD: anything food related, I count it as a documentary like Ugly Delicious
Madonna – 9am zoom. 45# plate and 24 inch box. Tabata after and 24 bar muscle ups.
QOD – haven’t watched yet but Fear City looks good. Making of murderer one was really good.
Rest Day at the Beach 🏖😎 Happy Friday!!