WOD

3 Rounds for time of:

30 Cal row

25 Kettle bells swings 24/16k

10 Burpee box jump

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WOD

Complete as many rounds as possible in 12 minutes of:

Clean into 5 Front squats

10 GH Sit ups

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WOD

 5 Rounds for time of:

20 Push ups

20 Back Squats 135lbs

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Rest Day

Rest Day

WOD

 Run 5K

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WOD

6 Rounds for time of:

10 1 legged squats

Walking lunge 12 steps

WOD

 Hang Cleans

6-6-4-4-2-2

Cleans

5-3-3-1

WOD

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
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WOD

6 Rounds for time of:

6 cleans

12 Ring Dips

12 Pull ups

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Rest Day

Rest Day

WOD

5 Rounds for time of:
20 Walking Lunges w/25 lbs overhead
30 Sit ups
40 double Unders or run 800m
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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

 Strength Day
Full Warm up

Front Squats
8-6-4-2

WOD

 As Many Rounds as Possible in 20 min of:

6 cleans

12 Ring Dips

12 Pull ups

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WOD

 5 Rounds for time of:

15 Wall Balls 20/14lbs

15 GH Sit ups

15 GH Hip Extension

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Rest Day

Rest Day

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

 

Overhead Squats 95/75

8-8-4-4

Dead lift 

8-8-4-4

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WOD

“Cindy”

 As many rounds as possible in 20 min of:

5 Pull ups

10 push ups

15 Squats

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WOD

 Back Squats

10-10-6-6-4-4

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WOD

 5 Rounds for time of:

10 Wall Balls 20/14

15 Pull ups

12 one legged squats (alt)

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Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 12 minutes of:
10 Toes to Bar
10 DB Thrusters 35lbs
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WOD

 

 Gym is closed today.

As Many Rounds As Possible in 17 minutes of: 

4 Burpees
17 flutter kicks
76 foot, Walking lunge 

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WOD

 Warm up

Complete as many rounds as possible in 20 min

10 Push ups

10 kettle bell swings

Farmers walk 2 40lb db, length of gym 

10 walking lunges, with same db

WOD

Every Minute on the Minute for 17 minutes:
10 push up
10 sit up
As Many reps as possible of air squats for the rest of the minute.
Post the number of air squats performed

WOD

Complete 10 rounds for time of:
Sprint 60 yards
10 Deadlifts 115/75lbs
10 Hand release push ups
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