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Partner WOD Saturday October 11th

I go you go for 10 Rounds: Rounds 1 – 5 15 Calorie Bike 15 Pushups Rounds 6 – 10 200 Meter run 20 Kettlebell swings

WOD Wednesday October 7th

Warm up: Dynamic mobility For time: 50 Burpees 5 Rope climbs 400 Meter run 4 Rope climbs 30 Dumbbell box step overs 3 Rope climbs 20 Dumbbell Thrusters 2 Rope climbs 100 Double unders 1 Rope climb *Wear something to protect your shins!!!

WOD Thursday October 1st

Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers Every 4 minutes for 4 sets: 300 meter run 2. 6 Rounds for time: 12 Toes to bar 12 Wallballs

WOD Thursday September 24th

Warm up: Dynamic mobility / 200 meter jog / 30 kettlebell swings Every 5 minutes for 4 sets: 400 meter run *Looking for consistency here 2. 3 Rounds for time: 25 Kettlebell swings 10 Kneeling squat jumps *on to a plate if you can

WOD Friday September 11th

Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row

WOD Friday September 4th

Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 4 Pendlay Row x 6 2. 10 Rounds for time: 3 Heavy ass deadlifts 100 Meter run

WOD Tuesday August 25th

Warm up: 2 rounds: 10 pushups / 10 sit ups / 10 air squats Every 90 Seconds for 6 sets: 2 Strict press + 4 Push press 2. For time: 800 meter run 40 Burpee box jump overs

WOD Monday August 10th

Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. For time: 50 Pushups 50 Sit ups 50 Air squats 500 Meter run

WOD Wednesday August 5th

Warm up: 2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups For time: 200 Meter run 10 Toes to bar 5 Power clean & jerks @ a weight 200 Meter run 10 Toes to bar 4 Power clean & jerks @ a heavier weight than your first set 200 MeterContinue reading “WOD Wednesday August 5th”

WOD Tuesday July 28th

Warm up: 30 Jumping jacks / 20 Pushups / 10 bench dips Bench Press: 5 x 5 2. 6 Rounds for time: 1 Rope climb 200 meter run 20 KB swings