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W.O.D
Workouts at carwash next door due to governors order
WODS found on sugarwod
Download the app on your phone for free and find CrossFit Coronado Post W.O.D.
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W.O.D
"Power surge"
1200m run
12 Power celans 115/75
3 wall walks
800m run
9 Power cleans 135/95
2 wall walks
400m run
6 Power cleans 155/105
1 wall walk
Rest of class to hit 1rm Power clean
25/25 Floor wipers
Bar MU skills or 3x25 Pushups
Post W.O.D.
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W.O.D
Back squats 3x8 70-75% Goal-rest 90 sec b/w working sets
"8 MInutes to win it"
8 min AMRAP
8 DB thrusters 50/35
8 Box Jump overs 24/20
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Good mornings 3x8
Chinups 3x10 Post W.O.D.
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W.O.D
"Cement MIxer"
20 min AMRAP
10-8-6-4-2 Hang snatch 95/65, 115/75, 135/95, 155/105, 175/115 *snatch anyhow
200m run after each set
Then
3/3 1 arm Devil Press 50/35
75 Run in place jump rope
6 Ring dips
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L sit accumulate 1-2 min depending on ability
4x10 Heavy Russian KBS Post W.O.D.
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W.O.D
1rd every 90 sec x 8 sets
Power clean+Front squat+Clean
"Battle Ship"
5rds
10 Front squats 155/105
20/15 CAl Row/BIke
$$$Rent
3x
8 Good mornings med weight
6-10 Ring dips Post W.O.D.
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W.O.D
"Slumber Party"
2rds
20 Push Jerks 135/95
4rds of:
5 pullups
10 pushups
15 air squats
800m Run
$$$ Rent
3 sets
20/20 Russian twists
25 Abmat situps
30 sec hollow rock
rest 2 min Post W.O.D.
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W.O.D
3 sets
6 Front squats+10 back squats 65%
"Bakers Dozen"
24-18-12
DB hang clean and Jerk
Burpees facing DB
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3x
8 pullups+8 Chinups
3x15 sec ring hold top Post W.O.D.
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W.O.D
DU skills
"Deadbolt"
15 min AMRAP
60 DU
200m run
15 Deadlifts 225/155
3x8/8 Bulgarian split squats
25/25 Floor Post W.O.D.
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W.O.D
2 Power snatch+2 OHS EMOTMx8 min
"Stub Hub"
21-15-9
Power snatch 95/65
Toes to Bar
Immediately into
9-15-21
BIke/Row
OHS 95/65
Rent:
3x
10 Pullups
10 Seated DB press Post W.O.D.
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W.O.D
"4th of July"
1 mile run
3rds
16 OH Lunges L arm 50/35
16 OH Lunges R arm
15/15 Lateral lunges
8/8 DB clean and Jerks
Big Lap
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4 sets
30/21 Cal row
rest 1 min
15/12 Cal row
rest 30 sec
Post W.O.D.
