WODS
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3x5 Back Squat (15 mins) 40 KB snatches Run 200m 30 Wall Balls Run 300m 20 Wall Balls Run 200m 10 KB Snatches RX: 50/35 and 20/14 Buyout: Accumulate 2 mins in L-sits and complete 25 V-ups |
8 deadlifts
7 cleans
6 snatches
8 pullups
7 chest-to-bar pullups
6 bar muscle ups
6 deadlifts
5 cleans
4 snatches
6 pullups
5 chest-to-bar pullups
4 bar muscle ups
4 deadlifts
3 cleans
2 snatches
4 pullups
3 chest-to-bar pullups
2 bar muscle ups
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RX: 155/85 Scale: 115/55 - Sub CTB for Bar MU, and pullups for CTB (so if someone can't do CTB, they will just do 21-15-9 pullups) |
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5x3 Front Squat (15 mins) MetCon 1000m row 100 Double Unders 1 mile run Scale: 300 Singles plus 10 burpee penalty |
Team Wod:
4 rds each (alternating rds)
10 thrusters 95/65
200m Run
10 KBS 50/35
–then-
100 Burpees (partition as needed)
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Deadlift- work to heavy single Jerk from Rack- work to heavy single |
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10 min EMOM 3 Strict Weighted Pull Ups Scale: 3 strict pull ups or 6 Ring Rows
10 rds. 20 double unders 1 Hang Squat Clean ahap |
"Baby Ava- Maternity Wod" 9-2-14
With a 20# Med Ball strapped to your waist
Complete the following
9 Rds
2 Deadlifts 275/185
14 Step ups 24
Wear Pink!
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Strength Bench Press: 15min to find heavy Triple MetCon 12 Amrap of Asecnding FS 135/95 & 2 MU |
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20 min EMOM Even- 5 HSPU Odd- 10 Ring Dips Strength: 7 X 2 Back Squat |