Tuesday WOD 20160726

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As many rounds as possible in 20 minutes:

200m Run
3 Power Cleans 135/95 
6 Front Squats 135/95
9 Toes to Bar
12 Burpees

Post total rounds and reps to comments.

Monday WOD 20160729

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Pause Back Squat

5-5-3-3-1-1-1-1

-Then-

3 Rounds for time of:

400m Run
5 Chest to Bar Workout
10 Hand Stand Push-Ups
20 Alternating Pistols

Post weights and times to comments.

Friday WOD 20160722

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Good Morning

5-5-5-5-5

-Then-

21-15-9 Reps of:

Box Jumps 24/20
Pull-Ups
Wallballs 20/14

Post weights and time to comments.

 

Thursday WOD 20160721

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‘Pick Your Girl’

Pick a benchmark WOD with your coach.

Post WODs and times/reps to comments.

Wednesday WOD 20160720

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Pause Front Squat

3-3-3-3-3

-Then-

‘Megan’

21-15-9

Burpees
Double Unders
Kettlebell Swings 53/35

Post weights and times to comments.

Tuesday WOD 20160719

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3 Rounds of:

600m Run
10 Power Cleans 135/95
20 Toes to Bar
30 Air Squats

Post times to comments.

Monday WOD 20160718

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Bench Press

5-5-5-5-5

-Then-

Tabata

Push Ups
Double Unders
Strict Pull-Ups
Russian Kettlebell Swings 53/35

Post weights and total reps for each movement to comments.

Friday WOD 20160715

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Deadlift

5-5-5-3-1+

-Then-

For Time:

1000m Row
80 Sit-Ups
60 Over Head Walking Lunges 45/35
400m Run
20 Chest to Bar Pull-Ups
10 Thrusters 115/75

Post weights and times to comments.

Thursday WOD 20160714

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Partner WOD:

As many reps as possible in 20 minutes:
9 Squat Cleans 115/75
9 Burpee Box Jump 24/20
6 Squat Cleans 115/75
6 Burpee Box Jump 24/20
3 Squat Cleans 115/75
3 Burpee Box Jumps 24/24

Athlete One does 9 Squat Cleans, then Athlete 2 does 9 Squat Cleans, Athlete One does 9 Burpee Box Jumps, then Athlete 2 does 9 Burpee Box Jumps, etc.

Post total reps to comments.

Wednesday WOD 20160713

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Shoulder Press

5-5-5-3-1+

-Then-

Every minute on the minute for 12 minutes:
Even: 20ft Hand Stand Walk
Odd: 30 Russian Kettlebell Swings 53/35
*Sub 3 wall walks for HSW.

Post weights to comments.

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