WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
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WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.

WOD

Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps
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WOD

Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts, 225/155lb
Handstand push-ups

Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.
Time cap: 9 minutes

Rest Day

Rest Day

WOD

Row for 15 minutes
Post distance completed:
next
Complete a ROMWOD

WOD

Strength Day
Deadlift 75% of 1 RM, slight increase each set, slightly more than a couple weeks ago.
5-5-5-5-5 reps
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Compare to: 191004

WOD

Complete as many rounds as possible in 16 minutes of:
200m Run
12 Overhead Squats
12 Box Jumps
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WOD

2 Rounds of time of:
50 Cal Row
40 Wall Balls
30 Kettle Bell Swings
20 Pull ups
10 DB Clean and Jerks 35/20lbs

WOD

Complete as many rounds as possible in 20 minutes of:
4 DB Thrusters 50/35lbs
6 Toes to Bar
24 Double Unders
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Rest Day

Rest Day

WOD

7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m
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Compare to: 190719

WOD

Back Squats
4-4-4-4-4
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WOD

 4 Rounds for time of:
Run 200m
20 Wall Balls
15 Toes to Bar
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WOD

For Time:
20-16-12
Assault Bike (cal)
Kettle bell swings 24/16k
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WOD

Workout 20.1
10 Rounds for time of:
8 Ground to Overheads 95/65lbs
10 Bar Facing Burpees
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The  score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

Rest Day

Rest Day

WOD

Complete 2 Rounds for time of:
75 Kettle bells swings 24/16k
50 GH Sit ups
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WOD

For Time:
Run 400m
50 Pull ups
Run 400m
50 Push ups
Run 400m
50 Sit ups
Run 400m
50 Jumping Air Squats
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WOD

Clean and Jerk
2-2-2-2-2
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WOD

Complete as many rounds as possible in 15 min of:
50m bear crawl sand bag drag
25 Pull ups
12 Front Squats, 155/115lbs
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WOD

5 Rounds for time of:
Row 250 m
15 Thrusters 35lb/20lb
15 Push ups
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Rest Day

Rest Day

WOD

Strength Day
Deadlift 75% of 1 RM, slight increase each set, slightly more than a couple weeks ago.
5-5-5-5-5 reps
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Compare to: 190917

WOD

Complete as many rounds as possible in 20 minutes of:

15 Push Jerks 95/65lbs
15 Box Jumps 24/20
15 GH hip extensions
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WOD

Complete as many rounds as possible in 16 min of:
12 Sand bag, Deadlifts
10 Sand bag, Power Cleans
8 Sand bag, Push Press
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Compare to: 180218

WOD

21-18-15-12 reps for time of:
2x Double Unders
Wall Balls
Toes to Bar
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