Thursday WOD20170803

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Recovery Day

Work on mobility and skills. If you have not been in this week or this is your second time you may make up a WOD fro this week or last week.

Post skills/ WOD to comments.

Wednesday WOD 20170802

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For Time:

600m Run
60 Sit-Ups
60 Walking Lunges
400m Run
40 Wall Balls 20/14
40 Pull-Ups
200m Run
20 Ring Dips
20 Box Jumps 24/20

Post times to comments.

Tuesday WOD 20170801

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‘Megan’

21-15-9 Reps for time of:

Kettlebell Swings 
Burpees
Double Unders

Post times to comments.

Monday WOD 20170731

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Clean and Jerk

2-2-2-2-2-2-2

Post weights to comments.

Friday WOD 20170728

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5 Rounds for time of:

200m Run
10 Tire Flips
10m Burpee Broad Jump
20 Walking Lunges

Post times to comments.

Thursday WOD 20170727

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Partner WOD 

Tandem 600m Run
60 Alternating Wallballs 20/14
30 Tandem Burpees
60 Alternating Box Jumps 24/20
30 Tandem Kettlebell Swings 53/35
60 Alternating Medball Sit-Ups 20/14
30 Tandem Toes to Bar

Post times to comments.

Wednesday WOD 20170726

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Pause Back Squat

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

Post weights to comments.

Tuesday WOD 20170725

“DT”

Five rounds for time of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Post time to comments.

Monday WOD 20170724

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As many Reps as possible in 10 minutes of:

3 Muscle Ups
6 Box Jumps 24/20
9 Russian Kettlebell Swings 70/53

Post total reps to comments.

 

Friday WOD 20170721

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4 Rounds for time of:

200m Run
10 Box Jumps 24/20
20 Kettlebell Swings 53/35
30 Russian Twists 20/14

Post times to comments.