WOD

 21-18-15-12-9-6-3 reps for time of:

Front squats 165/125lbs
GHD sit-ups

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WOD

 5 Rounds for time of:

10 Db push press Right

10 Db push press Left

Row 400m

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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

Rest Day

Rest Day

WOD

 As many rounds as possible in 12 min of

10 DB snatch

20 sit ups

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

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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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WOD

 As many rounds as possible in 15 min of:

10 Wall balls

10 Front Squats

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WOD

 Complete 5 rounds for time of:

8 Push Press 95/65lbs

8 Deadlift (body weight)

16 Abmat sit ups

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WOD

Rest Day

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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WOD

3 Rounds for time of:

25 Squats

15 Push Press, 95/65lbs

7 Push ups

 

WOD

As Many Rounds as Possible in 14 minutes of:
5 Muscle ups

10 Overhead Squats

20 GH Sit ups

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WOD

 Front Squat

1-1-1-1-1-1

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WOD

3 Rounds for time of:

30 cal Air Bike

20 Goblet Squats 24k/16k

10 Burpees

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Rest Day

Rest Day