Tuesday WOD 20171024

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‘Filthy Fifty’

50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/26
50 Walking Lunges
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall balls 20/14
50 Burpees
50 Double unders

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Monday WOD 20171023

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Shoulder Press 

3-3-3-3-3

-Then-

Alternating Tabata
Hollow Hold/ Arch Hold

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Friday WOD 20171020

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As many reps as possible in 12 minutes of:

20 Wallballs 20/14
40 Double Unders
20 Sit-Ups

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Thursday WOD 20171019

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Bent Row

10-10-10-10-10

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Wednesday WOD 20171018

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5 Rounds for time of:

200m Run
10 Russian Kettlebell Swing 70/53
10 Toes to Bar
10 Burpee Box Jump Overs 24/20

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Tuesday WOD 20171017

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5 Rounds for quality:

5 Turkish Get Ups Left Arm
10 Pistols Left Leg
5 Turkish Get Ups Right Arm
10 Pistols Right Leg
5 Strict Pull-Ups
10 Push-Ups

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Monday WOD 20171016

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Front Squat 

5-5-5-5-5

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Friday WOD 20171013

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Happy Birthday Coach Brian!

3 Rounds for time of:

10 Over Head Dumbbell Lunges 
13 Toes to Rings
64 Double Unders
*53 Burpee cash out

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Thursday WOD 20171012

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Partner WOD 

21-15-9 Reps for time of:

Power Clean 135/95
Pull-Ups
Box Jumps 24/20
*Can break up the workout however you want between you and your partner.

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Wednesday WOD 20171011

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Deadlift

5-5-5-5-5

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