WOD

Last Workout of 2019!
Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats

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WOD

21-18-15-12 reps for time of:
Row calories
DB Thrusters 35/20lbs
Sit ups
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Rest Day

Rest Day

WOD

5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-ups
Do not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments.
Compare to: 171221

WOD

10 Rounds for time of:
5 Burpees
10 Kettle bells swings
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WOD

5 Rounds for time of:
50 Squats
25 Push ups
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MERRY CHRISTMAS!

WOD

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

5 Rounds for time of:
Row 200m
10 reps of Hang Power Snatch
30 Double Unders
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Rest Day

Rest Day

WOD

5 Rounds for time of:
Carry a sandbag 100m, 2 lengths of wt room
9 Burpee Pull ups
15 Kettle bell swings 1.5 pood
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WOD

Deadlift
3-3-3-3-3 reps
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Compare to: 150910

WOD

Complete For Time:
10 Rounds Every 90 seconds
20 Double Unders
6 pull ups
6 Ground to Overhead 95/65lbs
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WOD

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls
Post reps for each set to comments.

WOD

As Many Rounds as Possible in 15 minutes of:
10 One legged squats
10-20-30-40 yd shuttle run
20 Sit ups
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Compare to: 151028

Rest Day

Rest Day

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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WOD

Hang Clean
5-3-2-1
then
Complete as Many Rounds as Possible in 12 min of:
6 Hang Clean and Jerk 95/65lbs
12 Toes to Bar
18 Air Squats
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WOD

4 Rounds for time of:
Row 400m
15 Thrusters
15 Toes to Bar
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WOD

AMRAP in 7 min of:
250m Row
8 Burpees over rower

3 min rest

AMRAP in 7 min of:

12 Pull ups
12 Ball Slams

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WOD

Compete as many rounds as possible in 20 minutes of:
Run 4 50m shuttles
20 Kettlebell swings 24/16k
20 Wall Balls 20/14lbs
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 minutes of:
8 Dips
8 Pull ups
8 Goblet Squat
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WOD

2 Rounds for time of:
50 Pull ups
40 Double Unders
30 GH Sit ups
20 Overhead Squats 95/75lbs
10 Push Press 95/75lbs
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WOD

Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
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WOD

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
Compare to: 191031

WOD

Ascending ladder...
3 Kettle bell swings
3 Toes to Bar
3 Deadlift (body weight)
6/6/6, 9/9/9,12/12/12...
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Rest Day