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W.O.D
"Dead in The Water"
3 Deadlifts EMOTMx8
21-15-9
Deadlift 225/155
Burpee Box Jump overs
"Dead in The Water"
21-15-9
Deadlift 225/155
Burpee Box Jump overs
Post W.O.D.
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W.O.D
"Speed Dating"
3 sets
6 min AMRAP
5 pullups
10 Pushups
15 Air Squats
20 Cal Row/Bike
3 min Rest Post W.O.D.
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W.O.D
"Pay Dirt"
10 Rounds:
200 Meter Run
Odd rds: 9 TTB
Even rds: 9 2xDB 50/35 Post W.O.D.
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W.O.D
"Thank U, Next"
50/35 Cal Bike/Row
3 Rounds:
45 Double Unders
15 Thrusters (75/55)
Into…
3 Rounds:
45 Double Unders
15 Overhead Squats (75/55)
25/18 Cal Bike/Row Post W.O.D.
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W.O.D
"Wedding March"
2rds
50 Abmat situps
400m
200 Run in place Jump rope
400m Run
25 Power snatch 75/55
400m Run
50m Walking Lunge Post W.O.D.
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W.O.D
"The Chief"
5 Sets
3 min AMRAP
3 Power cleans 135/93
6 Pushups
9 Air Squats
Rest 1 min Post W.O.D.
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W.O.D
Carried Away
"20 min AMRAP"
25/25 Front Rack carry
5 Strict TTB
25/25 Suitcase carry
5 Strict TTB
25/25 OH carry
Rent 3x8/8 Bulgarian Split squats Post W.O.D.
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W.O.D
Double Dutch
0:00
1 mile Run
at the 12 min
8 min AMRAP
35 DU
6/6 DB CJ
6 Pullups
Rent 3x30 Abmat situps, 3x8/8 Bulgrian split squats Post W.O.D.
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W.O.D
3 Amigos
18-12-6
Burpees
DB Step back lunges
rest 3 min
3 sets
Rent 3x1 min hollow rocks Post W.O.D.
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W.O.D
"Run Forest Run"
4rds
400m run
10 Squat cleans L
10 Squat cleans R
15 KBS
3x 1 min superman holds:), 3x5/5 lat lunnges try and hold a DB or KB in Front rack Post W.O.D.
