Rest Day

Rest Day

WOD

 For time:
Run to Ft Crook and Back 

_____

then
10 Pull ups
20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thrusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups

_____
Run to ASB and Back
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WOD

 For time:

50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

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WOD

 As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
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WOD

 3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
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WOD

 4 rounds for time of:
In 3 minutes complete:
12 Clean and Jerks
Max cal Row the remaining time
Rest 2 minutes between 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
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WOD

 Strength day

Bench Press

9-7-5-3-3

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WOD

 As Many Rounds as possible in 20 min

40 Cal Row

30 ball Slams

20 DB Snatch (alt) 40/35lbs

10 Burpees

WOD

 4 rounds for time of:

15 Overhead squats

15 Pull ups

200m Sprints

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WOD

 Complete as many rounds as possible in 20 min of:

20 Cal Row

10 Burpees over the rower

20 Wall Balls

 

Rest Day

Rest Day

WOD

 Complete a 20 minute run, carry a backpack.

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WOD

 3 Rounds for time of:

30 Squats

10 Box Step up

10 Push press

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WOD

 As Many  Rounds as Possible in 12 minutes of:

12 Push ups

12 Goblet Squats

12 TRX

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WOD

 

5 Rounds for time of:

4 Muscles ups

20 Walking lunges 

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