Category

WOD
Workout of the Day Tuesday 10 rounds for time 15 deadlift (#135/#85) 15 pushups
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Pre WOD 5 rounds, not for time Workout of the Day Monday 4 rounds for time 30 jumping barbell squats (#45/#25) 200 meter sprint
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Workout of the Day Saturday “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
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Pre WOD EMOM for 10 minutes complete: Snatch from high hang Snatch from above knee Snatch from floor Use 50% of 1 rep max Workout of the Day Helen 3 rounds for time: 400 meter run 21 KB Swings (24kg/16kg) 12 Pull-ups
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Pre WOD Partition as necessary Workout of the Day Thursday 3 rounds 3:00 as many reps as possible of: 7 med ball cleans (#20/#14) 7 box jumps (30″/24″) 1:00 rest
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Workout of the Day Wednesday For time: 100 burpee ring pullups (rings 6″ above reach height)
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Workout of the Day Tuesday Tabata row- meters (lowest of 8 intervals) 2:00 rest 4:00 AMRAP clean and jerk (#135/#85) 2:00 rest 800 meter run for time For scoring, convert tabata score and total number of clean and jerks to seconds and subtract from 800 meter run time. Ex….800 meter run-4:00, tabata row score- 90,...
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Workout of the Day Monday 12 minutes as many rounds as possible 3 wall walks 10 goblet squats (24kg/16kg)
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Workout of the Day Saturday With a partner, complete 4 rounds for time 40 med ball situps (#20/#14), partners 4 feet apart 40 med ball shots over bar 400 meter med ball run If med ball is dropped or set down, both partners stop and immidiately do 10 burpees
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Workout of the Day Nancy 5 rounds for time: 400 meter run 15 Overhead squats (95/65lb)
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