5.13.19
Wod: Females: 21-18-15-12-9: Row Calories 50′ Walking Lunge After Each Set Males: 27-24-21-18-15: Row Calories 50′ Walking Lunge After Each Set
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Teams of 3: 7 Minute AMRAP: 150/100 Calorie Bike Max Overhead Squats (75/55) Rest 3 Minutes 6 Mininute AMRAP: 120/80 Calorie Bike Max Hang Power Cleans (115/80) Rest 3 Minutes 5 Minute AMRAP: 90/60 Calorie Bike Max Thrusters (135/95)
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Wod for reps 30 seconds Power Snatch 75/55 30 Seconds Rest 30 Seconds Burpees 30 Seconds Rest 30 Seconds Box Jumps 24/20 1 minute rest 5 sets
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Clean 10-8-6-4-2-4-6-8-10 * Goal is to go as heavy as possible and perform unbroken reps each set (touch and go) * If you cannot stay unbroken, still complete the prescribed number of reps for that set * Rest 2-3 minutes between sets * These are full Squat Cleans Loading Guidelines:[…]
Read More »5.7.19
AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy” 1 Rd of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
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On the 3:00 x 5 Rounds: 15 AbMat Sit-Ups 30 Double Unders 15 AbMat Sit-Ups 5 Deadlifts Build in loading on the deadlift. Score is weights used. Put round times in notes.
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Teams of 2 1 min max wall balls 20/14 1 min max pull ups 1 min max push ups 1 min max sumo deadlift high pulls 75/55 1 min max Row cals 1 min rest 5 rounds
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Overhead Squat Build to a Heavy Set of 3 AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (95/65)
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In 15 minutes build to a heavy clean & jerk Wod: Grace: 30 clean & jerks for time
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