Sunday 100829

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Tabata hurdle jumps, 24"/20" 

Tabata dumbell push press, 40#/25#

16 sets total, alternating hurdles and push press.  This means you do hurdles for 20 seconds, 10 seconds of rest and rotate to push press, 20 seconds push press, 10 seconds of rest and rotate… etc.

Post total reps to comments.

038
Blake Hansen running to finish WOD #2 at the Colorado Open.

 

Current standings for Verve athletes in the Colorado Open:

Men

Andy 38th, M&M 45th, Blake 65th

Ladies

Domoni 6th, Cherie 8th, Anna 11th, Emmalee 12th, Courtney 33rd, Catherine 42nd, Robyn 46th.

Workouts for tommorows competition:

Workout #3

For time:

5 tire flips, 500 lbs (350 lbs)
100 meter sprint
5 tire flips, 500 lbs (350 lbs)

Modified weights
men – 350 lbs
women – 250 lbs

Workout #4

2 rounds for time of:

500 meter row
10 burpees
20 kettlebell snatches, 24 kg (16 kg) each hand
30 ball slams, 45 lbs (30 lbs)

Modified weights
men – 16 kg kettlebell, 30 lb slam ball
women – 12 kg kettlebell, 20 lb slam ball
 

Thank you for all your support!

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

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Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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