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Warm up
1 minute of squat jumps
1minute of hollow rocks
1 miute of hr push ups
1 minute of Lunge Jumps
1 minute of back extensions or supermans

Video – Stretch out the legs
1minute on each leg kneeling hip flexor on the wall โ€“ quad and hip whatever needs more work
1 minute on hamstring flossing
1 minute on external hip stretch with a band

Strength โ€“ 20 mins
High Bar Box Squat
3-3-3-3-3

WOD (25-30 min)
AMRAP 8 minutes
3 Hang Power Clean
8 Burpee Lateral Jump

Games (225/155)
Regional (185/135)
Open (165/115)

Rest 5 minutes

With a partner
1 round of rowing tosh
Row 250
Rest while your partner rows 250
Same for 500m
Same for 750m

18 Comments

  • B. Fenton

    02/19/2013 @ 3:49 pm

    Wicked Crew did this workout yesterday as a cash out… I personally got buried

    Fenton – 5 rounds (games)
    B.Miffett – 6 rounds (games)
    JP – 9 plus (games)

  • julie arthur

    02/19/2013 @ 2:18 pm

    175×3 back squat 150×3 front squat
    WOD: 6+1 @145
    Row: Sucked

  • Andrea

    02/19/2013 @ 3:41 am

    Ohs for strength
    Wod: 9+4 games
    Done

  • Bish

    02/19/2013 @ 2:39 am

    Did OHS
    WOD: 10+6 @205
    Cash out: done

  • Patilac

    02/19/2013 @ 2:01 am

    8 rounds +2 on the wod at games weight

  • bowler

    02/19/2013 @ 1:35 am

    345×3 355×2
    6 @ games
    rowed w/ matty…
    who is a beast…345 in his cute little new balance sneakers then 11 rnds…whoa

    • mattw

      02/19/2013 @ 11:09 am

      gotta get me some man boots and a hoodie…..:)

  • mattw

    02/19/2013 @ 1:07 am

    strength: 325×3/345×2
    wod: 11 rounds at 205.
    row: done

  • Kenny "F'n" Powers

    02/19/2013 @ 12:59 am

    Strength: 235 (2) pr
    Wod: 9+1 open. Should have done reg. oh well
    Row: no clue but I did it

    Did the gymnastic floater wod with Dudley after with 20# vest. 9:34

  • goose

    02/18/2013 @ 10:58 pm

    275 – back is still toast from the deads on Friday, 7+1 games WOD, cash out done – didnt set any records on this one.

  • Shamwow

    02/18/2013 @ 9:20 pm

    Keystone WOD?

    https://www.youtube.com/watch?v=pLYxRWjHzwQ

  • Schurko

    02/18/2013 @ 2:02 pm

    warm-up: done
    HBBS: 335# x 3
    WOD: 7+6 @ regionals
    Row: 5:21

    any Toasties working out at noon tomorrow?

    • James

      02/19/2013 @ 12:29 am

      Noon it is

      • Patilac

        02/19/2013 @ 2:00 am

        Ill be there at noon tomorrow.

  • JWhite

    02/18/2013 @ 2:02 pm

    Warm-Up: Done
    Box-Squat: 3×265, 2×275
    WOD: 9 @ open
    Tosh 2.0: 5:30 (no partner) Arms still locked up from rope climb Saturday

  • Andrea

    02/18/2013 @ 1:33 pm

    I am doing the 6!

    • mattw

      02/18/2013 @ 3:14 pm

      werd. see u there…

  • Mattw

    02/18/2013 @ 12:39 pm

    Normal schedule today? Anyone hitting 5 or 6pm

Comments are closed.

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