0893: 49

Squirrel, Scarlett and Andi.

The girls in my life making #49 much to be thankful for. Thank you to all the members that support myself and coaching staff at our facility. These Birthday wods are a tradition that started at US and have continued at 2120. Pace yourself  then focus on form and tempo and you will do great. Rejoice in you physical and mental abilities to do more. CDM 

Show up early and expect to start 10 minutes past the hour!!!!5;15AM if you show up on the 15 expect to work ¼ past the hour. If work pulls you out on the hour we understand.

WOD: YOU CHOOSE any one of three buy in options below. 49 minute amrap

  • Buy In #1 – 49 rope climbs (Faxon’s choice) if you are slow at rope climbs or unsure of your ability then forfeit this option.
  • Buy In #2 – 49 body blasters
  • Buy In #3 – 49 Burpees

Once buy in has been paid then proceed through chipper below. If you finish through all 49 TGU’s then start on next buy in option below.

  • 400 m run
  • 49 db thruster to lockout 40/30
  • 400 m run
  • 49 HRPU
  • 400 m
  • 49 TTB
  • 400 m run
  • 49 TGU w/single db

GA: Cut the reps in ½ and use buy in #3 to start. Sub – clam shell or V-up mod for TTB

0892:

A. 10 minutes No measure:

  • 5 hang power snatch 75/53
  • 15 DU/30 SU

Rest 3 minutes then

B. 6 minutes No measure:

  • 5 OHS (same load as above)
  • 5 SDHP
  • 5 Strict press

STRENGTH: B. PRESS 4X8@70%

0891:

WOD: 14 minute Amrap

  • Row 60 Cal
  • 30 wall balls 20/14
  • 50 KTE
  • 30 Power cleans 135/95
  • 20 MU

Mobility: 10 minutes

GA: Row 60, 20 wall balls, 50 abmat sit ups, 20 power cleans, 10 pull ups. If you finish round before time expires return to wall balls.