Rest Day

Rest Day

WOD

Run 5K
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Use your phone app to plot your course! Nike run or runtastic

WOD

Bear Complex
(Clean,Front squat,push press,back squat,push press)
3-3-3-3-3
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Bear Complex demo

WOD

5 rounds for time of:
10 Kettle bells swings 1.5 pood
20 walking lunges
30 Double unders
40 Squats
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Compare to: 140817

WOD

Overhead Squats
5-5-5-5-5
Deadlift
5-5-5-5-5
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Compare to: 180118

WOD

Complete AMRAP in 7 min of:
10 Ball Slams, 30lbs
Row 150m

2 min Rest

Complete AMRAP in 7 min of:
7 reps of Power Clean
7 reps of Burpees over Bar
Post number of rounds competed in each AMRAP

Rest Day

Rest Day

WOD

5 Rounds for time of:
200m Farmers carry 35lb dumb bells, scale as needed
25 Push ups (deficit, hands on dumb bells)
15 Push press
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Compare to 170727

WOD

For Time:
5 Power Cleans 95/65lbs
Run 200m
10 Power Cleans 95/65lbs
Run 200m
15 Power Cleans 95/65lbs
Run 200m
20 Power Cleans 95/65lbs
Run 200m

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WOD

5 Rounds for time of:
10 Clean and Jerks 115lbs
10 Box Jumps 24 in
25 cal Row
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