WOD

Complete 50 pull ups
then
Overhead Squats
5-3-3-1
then
Complete 50 Ring Dips
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WOD

Three Rounds for time of:
Run 200 m
21 kettle bell swings 1 1/2 pood (24k)
15 toes to bar
Great outdoor WOD
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Compare to: 170713

WOD

Complete as Many Rounds as possible in 12 minutes of:
10 Power Snatch 95/65lbs
10 Toes to Bar
30 Double Unders
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WOD

Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Rest Day

Rest Day

WOD

5 Rounds for time:
Run 60 meters
40 Double Unders
20 Alt Dumb bells snatch 45/25lbs
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WOD

3 rounds for time of:
30 pull-ups
400-meter run
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WOD

21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups
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WOD

As Many Rounds as Possible in 15 min of:
10 Box Jumps
10 Kettle Bell swings
Assending Burpee ladder 2-4-6 etc
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WOD

Strength Day
Deadlift
5-5-3-3-1-1
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Rest Day

Rest Day

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettle bell X 21 swings (or 55 pound dumbbell swing)
 12 Pull-ups
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WOD

"DT"
5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men use 155lbs, Women use 105lbs
or
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.
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WOD

EMOM 30 minutes of:
1 Power Snatch
1 Overhead Squat
Go Heavy as you safely can, After you complete the snatch do the Overhead Squat, you don't need to drop the bar.
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WOD

Complete as many rounds as possible in 9 min of:
9 Deadlifts 185/135
9 Chest to Bar Pull ups
9 Knees to Elbows
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WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.
Compare to: 170329

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 12 min of:
8 Toes to Bar
10 Thrusters 95/65lbs
12 Kettle bell swings
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WOD

Shoulder Press
5-5-5-5
Then
3 Rounds for time of:
Run 50m shuttle
20 4 count flutter kicks
10 Burpee toes to bar
Great workout for outside
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Compare to: 170614

WOD

5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood
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WOD

7 Rounds for time of:
12 One legged squats
24 Kettle bells swings 24k
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Compare to: 160111

WOD

Complete as many rounds as possible in 20 minutes of:
10 shoulder press 95lbs
20 pull ups
20 steps of Walking Lunges w/ 1.5 pood KB overhead
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Rest Day

Rest Day

WOD

Amanda .45
13-11-9-7-5
Muscle ups
Squat Snatches 135/95
or
Amanda
9-7-5
Muscle ups
Squat Snatches 135/95
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WOD

Strength day
Cleans
5-3-1
Snatch
6-4-2
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WOD

3 Rounds for time of:
2:00 min max push up
20 Ring row
15 Wall ball sit ups

WOD

Complete as many rounds as possible in 20 minutes of:
10 Kettle bell swings 24k
20 Goblet squats 24k
30 Double Unders
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