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W.O.D
3x
5/5 windmills
5/5 single arm OHS
”Nasty Dozen”
AMRAP 12:
50 Jumping Lunges
7 Strict Pull-ups
5/5 Dumbbell hang Clean and Jerks
Rent$$ 3x25 Pushups, 3x1 min hollow rocks Post W.O.D.
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W.O.D
"Long Beach"
1 Round:
160 Double Unders
800 Meter Run
40 Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees
Roll calves!!!!, 3x8/8 Pullups+chiinups scale reps as needed If no pullup bar, sub with single arm rows-adjust reps as needed Post W.O.D.
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W.O.D
Jump rope w/u
3x
5/5 sampson
10 wall squats
"Abs Maghee"
2 sets
8 min work rest 4 min
20 abmat situps
10/10 Warrior squats 1xDB
10 Hollow rocks
20 DB snatch
100 run in place jump rope
Rent $$$
5x5/5 Bulgarian split squats 2ct pause at bottom:) Post W.O.D.
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W.O.D
Active lat 2 min
3x
Squat hold with rotation 1 min
5/5 lat lunge
"Deep Six"
6rds
6/6 single arm KBS
6 HSPU
6 Reverse burpees
6/6 single arm KB PP
Rent 3x8/8 bent rows 200m single arm Front rack carry alt as needed Post W.O.D.
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W.O.D
Active couch 2min/2min
2 sets
Sampson 2min
Hold bottom of squat 2 min
"Murph Prep"
AMRAP 20:
5 Strict Pull Ups or 5/5 Bent Over Single Arm Rows
10 Push Ups
15 Air Squats
400m Run
*If you have a 20/14# vest or ruck wear it!-Be smart on this, its ok to wear it only on the run if the other movements make it not appropriate
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Roll quads!!! 3x40 Abmat sit-ups Post W.O.D.
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W.O.D
2 min active lat
3x5/5 walkout+lunge+twist
3x5/5 windmills
OHS single arm hold 1 min each
"Magic Johnson"
15 min AMRAP
4 TGU
10 lateral hops
50m OH carry
4 TGU
10 lateral hops
50m OH carry
Single arm seated press 3x8/8, 25/25 floor wipers Post W.O.D.
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W.O.D
3x
5/5 sampson
5/5 walkouts
10/10 single arm press from lunge-pvc
"Kirby"
2 Sets:
AMRAP 8 Minutes:
24 Alternating Leg V-Ups
12/12 Hang Clean and Jerks 50/35-Set 2 sub 24 KBS
24 Alternating Step Back Lunges 50/35
-Rest 4 Minutes b/t sets-
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3x10 Strict pullup superset with 8/8 single arm rows Post W.O.D.
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W.O.D
Roll Hamstring/glute w/KB.
3x5/5 walkout+10 sec KB hold
3x5 Kang squat+7 wall squat
"Air Jordan"
AMRAP 8 Minutes:
16 Burpees
48 Air Squats
Rest 2:00
AMRAP 6 Minutes:
12 Burpees
36 Air Squats
Rest 2:00
AMRAP 4 Minutes:
8 Burpees
24 Air Squats
Rent: Roll quads w/ KB. 3x1 min hollow rocks Post W.O.D.
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W.O.D
Active lat stretch 2 min
3x5/5 windmills+5/5 OHS
"Ceiling Fan"
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Under
Rent:
AMRAP 5:
Single Arm Dumbbell Strict Presses
On the Minute (Starting at 0:00):
6 Hand Release Push-ups Post W.O.D.
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W.O.D
Active pigeon 2 min
Figure 4 hip opener 2 min
3x5/5 lat lunge
"Den"
10/10-9/9-8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1:
Single arm Dumbbell Clusters(from Hang)
200 Meter Run
3x 8/8 single arm row, 3x20/20 Russian twists Post W.O.D.
