WOD

5 Rounds for time of:
200m Run
12 Power Snatch 95/75lbs
12 Pull ups
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Rest Day

Rest Day

WOD

7 Rounds for time of:
9 Ring Dips
12 Ball Slams
15 Pull ups
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WOD

Complete as many rounds as possible in 15 min of:
5 Sumo Deadlift High Pull, 95/65lbs
10 HSPU
15 Squats
Post number of rounds to comments: 190327

WOD

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
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Compare to: 190328

WOD

Complete as many rounds as possible in 20 minutes of:
40 cal Row
30 Air Squats
20 Kettle Bell Swings
10 Pull ups
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WOD

15-12-9 Reps for time of:
Hang Power Cleans
Overhead Squats
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Rest Day

Rest Day

WOD

For Time:
Row 1500m
Run 1500m
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WOD

5 Rounds for time of:
20 Goblets Squats 24/16k
20 Push ups
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WOD

3 Rounds for time of:
6 Clean and Jerks 135/95lbs
12 Toes to Bar
24 Squats
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WOD

Strength Day
Deadlift 75% of 1 RM, slight increase each set
5-5-5-5-5 reps
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WOD

Complete as many rounds as possible in 20 minutes of:
20 Wall Ball shots 20/14lbs
20 Kettle Bell Swings 24/16k
10 Pull ups
10 Dips
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Rest Day

Rest Day

WOD

3 Rounds for time of :
Run 400m
40 Ball Slam 30lbs
200m Farmers carry 16k
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ROMWOD

WOD

5 Rounds for time of:
500m Row
8 Box jumps
8 DB Thrusters 40/30lbs
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WOD

12 Minutes of ascending ladder of:
3 Front Squats 115/85lbs
2 Toes to Bar
1  Burpees
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WOD

5 Rounds for time of:
9 Cleans 145lbs/95lbs
45 Double Unders
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WOD

As Many Rounds as Possible in 15 minutes of:
12 Pull ups
36 Kettlebells swings, 24/16k
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Rest Day

Rest Day

WOD

Complete As Many Rounds as Possible in 12 minutes of:
15 Cal Assault Bike
20 reps DB snatch (alt)
10 Pull ups
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WOD

4 Rounds for time of:
Run 400m
15 Body Weight Deadlifts
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WOD

Complete as many rounds as possible in 15 min of:
Row 500m
20 Pull ups

WOD

3 Rounds for time of:
Walking Lunge, 50 ft 50/35/lb DB
Push Press, 15 reps, 50/35lb DB
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WOD

For time:
5 Muscle-ups
95 pound Front squat, 15 reps
10 Muscle-ups
95 pound Front squat, 30 reps
15 Muscle-ups
95 pound Front squat, 45 reps
10 Muscle-ups
95 pound Front squat, 30 reps
5 Muscle-ups
95 pound Front squat, 15 reps
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Rest Day