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WOD 1/31/18

A) EMOM16 1. Mountain Climbers x 30 2. Russian KBS x 20 AHAP 3. Kettlebell Halo x 10 (5 each direction) 4. Candlestick x 5 B) For time: 12 Muscle Ups 800 Meter Run 9 Muscle Ups 400 Meter Run 6 Muscle Ups 200 Meter Run (2:1 pull-up to MU ratio, 3:1 Ring Row to […]

WOD 1/30/18

A) Thruster *Take 10 minutes to work up to a heavy triple B) AMRAP8 Thruster x 7 (95/65) Burpee over Barbell x 6 C) For time: Row 500 meters 25 Box Jump Overs 25 HSPU

WOD 1/29/18

A) 6 Sets Back Squat x 3 Strict Toes to Bar x 3 B) AMRAP10 40 Double Unders 20 Jumping Squats 10 Clean & Jerks (135/85)

WOD 1/27/18

A) Every 2 minutes for 8 Rounds: 1. Turkish Getup x 2/2 AHAP 2. Box Shoot Throughs x 8 B) In teams of 2, alternate rounds to complete AMRAP20 Farmers Carry x 100 (32/20kg) Push Press x 15 (75/55) Cheerleaders x 20

WOD 1/26/18

“René” 7 Rounds for time: 400 meter Run 21 Walking Lunges 15 Pull-ups 9 Burpees *scaled options will be provided

WOD 1/25/18

A) Every 3 minutes for 18 minutes (6 Rounds): Good Mornings x 4 GHD Back Extensions x 8 (1 second pause at the top) B) AMRAP10 Wall Balls x 20 (20/14) Deadlifts x 10 (185/125)

WOD 1/24/18

A) EMOM20 1. Calorie Row x Max Effort 2. KB Snatch x Max Effort (24/16kg) 3. Goblet Squat x Max Effort (24/16kg) 4. Muscle Up x Max Effort (multiple score by 2) 5. REST B) EMOM16 1. Supine Ring Rows x 8 reps 2. Side Plank x 40 seconds (left) 3. Side Plank x 40 […]

WOD 1/23/18

A) Every 90 seconds for 10 Rounds: 1. Narrow Grip Bench Press x 7 2. Strict HSPU x 3-5 (Scale HSPU with Wall walks if needed) B) 2 Rounds for time: 25 Push Press (95/65) 30 Box Jumps 35 Russian KBS 400 meter Run

WOD 1/22/18

A) Every 2 minutes for 8 Rounds: Clean & Jerk x 4,3,2,1 (Every 2 Sets drop a rep) B) For time: 50-40-30-20-10 Abmat Sit-ups Med Ball Cleans (20/14) Double Unders

WOD 1/20/18

Teams of two will alternate movements to complete as many rounds and reps as possible in 32 minutes of: 200 meter Med Ball Run (20/14) 4 Wall Climbs 8 Toes-to-Bar 12 Hang Power Cleans (115/75) 16 Calories of Rowing Partner A will perform the 200m Med ball run, Partner B does 4 Wall Climbs as […]