WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments

Compare to: 190719

WOD

10 Rounds for time of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

Rest Day

Rest Day

WOD

Deadlift
5-5-3-3-1-1
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WOD

3 Rounds for time of:
Run 200m
20 KB Swings 24/16k
12 Toes to Bar
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WOD

3 Rounds for time of:
Run 200m
20 KB Swings 24/16k
12 Toes to Bar
Post time to comments:

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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WOD

Complete as many as rounds as possible in 16 minutes of:
5 SDHP 95 lbs
5 HSPU
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Rest Day

Rest Day

Rest Day

WOD

 As many rounds as possible in 20 minutes of:
Run 400m
25 Squats
20 Pull ups
Post number of rounds completed to comments:

WOD

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Post rounds and reps completed to comments

 

WOD

4 Rounds for time of:
Row 400m
20 Kettle bell swings 24/16k
10 Pullup
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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

As Many Rounds as possible in 15 minutes of:

Run 400m
15 Pull ups
10 Hand Power Cleans 135/95lbs
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 9 minutes of:
12 Floor to overhead, 115/75lbs
12 Toes to Bar
Finish with a ROMWOD
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WOD

Complete as Many Rounds as Possible in 15 minutes of:
40 Double Unders
30 Sit ups
20 Lunges
10 Cleans w/ Sand Bags
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WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
Post time to comments:

WOD

Front Squats
8-6-4-2

WOD

Complete the following movements of:
Tabata This!
Squat
Rest 1 minute
Leg levers, hands on rig.
Rest 1 minute
Push up
Rest 1 minute
Sit up
Rest 1 minute
Kettle bell swing 16k
The Tabata interval is 10 seconds of work followed by 10 seconds of rest for 6 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post the total of the least amount of reps, of the 5 sets.

Rest Day

Rest Day

WOD

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

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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WOD

3 Rounds of
50 ft kettle bell carry, Front rack
15 Burpee Pull ups
50 Push ups
then
3 sets of:
:30 sec of Front Plank
:30 sec of R Forearm Plank
:30 sec of L Forearm Plank
:30 sec Rest

WOD

5 Rounds of max reps of:
30 sec, Push press
Rest 60 sec
30 Double Unders
Rest 60 sec
Post number of reps completed