WODS

21 October 2017

With a Partner, 6 rounds for time of: (3 rounds each) 400m Run 30 Box Jumps, 24" 30 Wall Ball Shots, 20# * When not completing your round, hold front rack with a 135/85# barbell.

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19 October 2017

STRENGTH: Front Squat 1 RM WOD: 50-40-30-20-10 Sit-ups Hang Power Clean 135/95 (L3) 95/65 (L2) 45/35 (L1) *Complete 5 Push Press at the end of each round

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18 October 2017

STRENGTH! Oly - Power Clean 2 RM WOD: 30-20-10 Box Jumps 30/24 (L3) 24/20 (L2) 20/16 (L1) Burpees Air Squats

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16 October 2017

STRENGTH: Deadlift 3 RM WOD: 8 Min AMRAP 2-4-6-8-10 etc. KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1) T2B (L3) K2E (L2) K290 (L1)

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14 October 2017

Karen Meets Grace In a Team of 2, Complete As Many Rounds As Possible in 20 Minutes of: 10 Wall Balls (20#/14#) 3 Clean and Jerks (135#/85#) * One partner works at a time to complete one round; alternate each round ** One wallball and one bar per team

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13 October 2017

"Dallas 5" 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as...

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12 October 2017

STRENGTH: Push Jerk 3 RM WOD: 10 Min AMRAP 15 Snatch 135/85 (L3) 95/65 (L2) 45/35 (L1) 8 Ring Dips

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10 October 2017

STRENGTH: Oly - Hang Full Snatch 2 RM WOD: 7 Min AMRAP of: 10 SDHP 95/65 (L3) 65/45 (L2) 45/35 (L1) 10 Wall-ball 30/20 (L3) 20/12 (L2) 12/12-Low (L1)

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