4 Rounds for time of:
Row 400m
15 Thrusters
15 Toes to Bar
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Wednesday, December 11, 2019
Tuesday, December 10, 2019
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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250m Row
8 Burpees over rower
3 min rest
AMRAP in 7 min of:
12 Pull ups
12 Ball Slams
Post number of rounds of each WOD to comments:
Monday, December 9, 2019
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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Run 4 50m shuttles
20 Kettlebell swings 24/16k
20 Wall Balls 20/14lbs
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Sunday, December 8, 2019
Saturday, December 7, 2019
Friday, December 6, 2019
WOD
Complete as many rounds as possible in 15 minutes of:
8 Dips
8 Pull ups
8 Goblet Squat
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8 Dips
8 Pull ups
8 Goblet Squat
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Thursday, December 5, 2019
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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50 Pull ups
40 Double Unders
30 GH Sit ups
20 Overhead Squats 95/75lbs
10 Push Press 95/75lbs
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Wednesday, December 4, 2019
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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4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
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Tuesday, December 3, 2019
Monday, December 2, 2019
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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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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Sunday, December 1, 2019
Saturday, November 30, 2019
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