Category

WOD
5×10 KB Windmill Superset with5×20 Inverted KB Press AMRAP 9 On the Left Arm:5 KB Snatch 5 KB Cleans 5 KB Jerks 5 KB Rack Squats On the Right Arm: Same Rest 3 AMRAP 9 5 Burpee Box Jump Overs 10 Push Ups 30 DU
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5×3 Low Hang Power Snatch @75% For time: 4 rounds of:10 HSPU 15 Hang Squat Cleans 95/6520 T2B
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5×10 Ring Rows superset with:5×12 Hammer Curls AMRAP 712 Deadlift 9 Hang Power Cleans 115/75 6 STOH Rest 2AMRAP 7 15 KBS 55/35 7 Burpees Rest 2 AMRAP 7 30 Lateral Bar Hops 15 Sit Ups
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20 mins to build to Back Squat:4×[email protected]% At 0:00 Row 500m At 3:0040 Box Jumps 24/20At 6:00 20 Snatch 115/75 At 9:0020 Thrusters 115/75 At 12:00 40 T2B At 15:00 50 Wallball
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10×3 Muscle Snatch (working to heaviest triple possible) AMRAP 17 1 HPSU 1 Box Jump 1 Power Clean 115/75 2 HSPU 2 Box Jump2 Power Cleans 3 HSPU 3 Box Jump 3 Power Cleans Etc Etc
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6x50ft Double DB Walking Lunge For time:5 rounds of Cindy50 Alt DB Snatch 50/355 Rounds of Cindy
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20 minutes to build to: 5×3 Mid Hang Squat Cleans @75%AMRAP 175 Wallball 10 T2B 2 Shuttle Sprints
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15 minutes for:5×12 DB FLoor Press AMRAP 3ME Cal Bike Rest 1 AMRAP 3 ME Burpees Rest 1 AMRAP 3ME Clusters 95/65 Rest 1AMRAP 3ME STOH 95/65 Rest 1 AMRAP 3 ME Snatch 95/65
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20 mins to: 5×3 Mid Hang Power Snatch @70% AMRAP 20 5 Muscle Ups10 Power Cleans 135/9520 Box Jumps
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5 x ME Strict Pull Ups 3 rounds For time: 21 Power Snatch 95/65 (115/75)15 OHS 9 BFB
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