Rest Day

WOD

 As Many Rounds as Possible in 20 minutes of:

500m Row

20 Ball Slams

15 Pull ups

10 Burpees

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WOD

4 Rounds for time of:

Run 200m

9 Front Squats 135/95lbs

7 Hang Power Cleans 135/95lbs

5 Shoulder to Overhead 135/95lbs

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WOD

 10-8-6-4-2 reps for time of:

DB Thrusters 30/15lbs

Burpees over bar

Post time comments

WOD

 Deadlifts

3-3-3-3-3

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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.

Compare to: 191031

Rest Day

Rest Day

WOD

 Cleans 6-4-2-1-1 reps
 
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WOD

 4 Rounds for time of:
15 Kettle bell swings 24/16k
20 Air Squats
15 4ct mountain climbers
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WOD

 EMOM for 20 min of:
5 Squats
5 Push ups
5 Abmat sit ups
Post number of rounds completed on the minute

WOD

 2 Rounds for time of:
28 Wall balls 20/14lb
14 Burpees box jump overs.
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WOD

 Complete as many rounds as possible in 12 minutes:

50 Cal. Row 

40 Kettle Swings 24k,16k

30 Wall Balls

20 Pull ups

10 DB Hang Clean and Press 45/30lbs

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Rest Day

Rest Day

WOD

 3 Rounds for time of:
30 Push ups
30 Sit ups
15 Pull ups
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complete a ROMWOD after your workout

WOD

 Hang squat clean
5-5-3-3-3-1-1-1-1 reps
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Compare to: 171019

WOD

 2 Rounds for time of: 

50 Cal. Row 

40 Kettle Swings 24k,16k

30 Wall Balls

20 Pull ups

10 DB Hang Clean and Press 45/30lbs

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WOD

 

21-18-15-12-9-6-3 reps for time of:

Front squats 165/125lbs
GHD sit-ups

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Compare to: 130618

WOD

 Complete as many rounds as possible in 9 minutes of:

50 Double Unders

10 Overhead Squats

Rest Day

Rest Day

WOD

 5 Rounds for time of:

25 Hand Release Push ups

25 Goblet Squats

25 Ab mat Sit ups

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Compare to: 161027

WOD

5 Rounds for time of:
Run 400m (2 laps around the building)
15 reps of Hang Power Clean
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WOD

 Complete as many rounds as possible in 12 min of:
5 Push ups

10 Sit ups

15 Burpees

10 Thrusters

5 Toes to Bar

Compare to 160928

WOD

15 minute ascending Ladder:

 4 Kettlebell swings

3 Box Jumps

3 cal rower

(4/3/3, 8/6/6, 12/9/9, 16/12/12, 20/15/15…)

WOD

 7 Rounds for time of:

Run 400m

9 Burpees

9 Sit ups

Post time co comments:

Rest Day

Rest Day

WOD

 As Many Rounds as Possible in 20 minutes of:
Row 400m
145lb Squat Cleans, 8 reps
Chest to Bar Pull ups, 8 reps

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Compare to: 141410

WOD

 3 Rounds for time of:

25 Squats

15 Push Press, 95/65lbs

7 Push ups

WOD

 As many rounds as possible in 15 min of:

10 Wall balls

10 Front Squats

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