WOD

 Complete as many rounds as possible in 20 min of

Run 200m

10 Box jumps

10 Pull ups on outside bar

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WOD

 Front Squats

5-3-3-1-1

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WOD

3 Rounds for time of:

Run 400m

40 Squats

20 Kettle bells swings 24/16k

Rest Day

Rest Day

WOD

 "Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
themurphchallenge.com
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WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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WOD

5 Rounds for time of:

Walking lunge 60ft, 16k farmer carry

16 pull ups

16 Push Press 95lbs

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WOD

Overhead Squats

6-4-4-2-1

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WOD

Complete as many Rounds as Possible in 12 min of:

4 Hand Stand Push ups

16 step walking lunge, 35lb DB's

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Rest Day

Rest Day

WOD

5 Rounds for time of:

10 Deadlifts (body wt)

10 Hand Stand Push ups

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WOD

As Many Rounds as possible in 15 Minutes of:

5 Thrusters 135/95lbs

7 Toes to Bar

4x DB Snatches (alt) 45/30lbs

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WOD

Front Squats 

70%-75%-80%-90% of 1 rep max

3-3-3-3

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WOD

 5 Rounds for time of:

20 Wall balls 20/14lbs

15 Push Press 95/65lbs

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WOD

As Many Rounds as possible in 20 minutes:

Walking lunges 25m, 24k/16k

Row 400m

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Rest Day

Rest Day

WOD

3 Rounds for time of:

Row 300m

10 Pull ups

20 Push ups

30 Squats

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WOD

 Deadlift

3-3-3-3-3

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WOD

5 rounds for time of:
95 lb Clean and Jerk 11 reps
Push ups 22 reps

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WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
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Rest Day

Rest Day

WOD

 Run/Walk/Row3k

 

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WOD

 

4 sets of 10 Overhead Squats w/ 2 sec pause in bottom

Then

4 Rounds for time of:

1 min of: Run,Row,Bike, Ski Erg

20 Kettle Bells Swings

10 Burpees over KB

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Alternate WOD
5 Rounds for time of:

1 Min of Run,Bike, etc

20 Squat Jacks, (jumping jacks in a squat position, w/o arms)

10 Burpee Tuck Jumps

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WOD

 Shoulder Press

3-3-3-3-3-3-3

85% of 1 rep

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WOD

 As Many Rounds as Possible in 12 minutes of:
10 Hang Power Snatches 95/75lbs
10 Box Jumps
10 Wall Balls
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Alternate WOD

As Many rounds as possible in 12 minutes of:
10 Tuck Jumps https://www.youtube.com/watch?v=zh1v8jINBZ0
10 Step ups
20 Hand Release push ups

WOD

 For time of:
30-25-20-15-10-5 reps for time of:
Front Squats115lbs/75lbs
Ring Dips
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