Rest Day

WOD

Complete the ROMWOD and spend rest of the hour working on your weakness.
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WOD

Complete as many rounds as possible in 15 min of:
5 Sumo Deadlift High Pull, 95/65lbs
10 HSPU
15 Squats
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Compare to 190327
190926

WOD

5 Rounds for time of:
10 Hand Stand Push ups
20 Cal Row
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Compare to: 191129

WOD

5 Rounds for time of:
10 Pull ups
20 Kettle bells swings
30 Push ups
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WOD

Shoulder Press
3-3-3-3
then
Ascending Ladder
Clean and Jerk
Burpee over Bar
Toes to Bar
2/2/2,4/4/4,6/6/6. etc
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Rest Day

Rest Day

WOD

3 Rounds for time of:
50 Double Unders
1 min Hand Stand Hold
35 Abmat sit ups
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WOD

Every Min on the Min for 15 min complete:
6 Front Squats 75%
6 Toes to Bar
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WOD

Hang Clean, AHAP
5-5-3-2-1 reps
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Compare to: 190220

WOD

2 Rounds for time of:
50 Cal row
40 Kettle bell swings 24/16k
30 Wall Balls
20 Walking Lunge
10 Pull ups
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WOD

Complete as many Rounds as Possible in 20 min:
10 DB push press Left
10 DB push press Right
10 Goblet squats, 24k
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Compare to: 190218

Rest Day

Rest Day

WOD

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m
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Comment: 120621

WOD

Complete As Many Rounds as possible in 15 min
10 Lateral box jumps
10 Front Squats
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WOD

4 Rounds for time of:
 8 Clean an Jerks  135/115lbs
16 Burpees over Bar
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WOD

Shoulder Press
4-4-4-4-4
then
4 Rounds for time of:
300m Row
20 Thrusters 75/55lb
10 Toes to Bar
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WOD

5 rounds for time of:
7 Front Squats (body weight)
14 pull ups
Compare to: 171403

Rest Day

Rest Day

WOD

50-40-30-20-10 reps for time of:
Kettle bell swings 1.5 pood
Sit ups
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WOD

21-15-9 Reps for time of:
Dumbbell squat cleans
Strict pull ups
Deficit Push ups (hands on Db's)
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WOD

Ascending Ladder in 12 minutes:
1 Power Clean
2 Burpees over Bar
1/2,2/4,3/6 ...
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WOD

Complete as Many Rounds as Possible in 20 minutes of:
5 Power Snatches 115/75lbs
7 Toes to Bar
9 Box Jumps
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WOD

2 Rounds for time of:
10 Kettle Bell Swings 24/16k
20 Push ups
30 Box Jumps
40 Double Unders
50 Jumping Pull ups
40 Double Unders
30 Box Jumps
20 Push ups
10 Kettle Bell Swings 24/16k
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Rest Day

Rest Day