Buy In
W.O.D
""Bike Drop""
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105) Post W.O.D.
Buy In
3x
7 YTA
7 Tspine ext
10 wall squats W.O.D
"Muscle up skills!
""Muscle beach""
18 min AMRAP
4 muscle ups
8 Hang power cleans 135/95
12 Box Step ups 1x50/35 DB
16 ball slams 40/30
20 Cal row
Post W.O.D.
Roll quads and lats
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Banded couch+HS floss W.O.D
"
Deadlift 5 E2Mx10 min start at 60% and go up to 75%
""Snake Charmer""
4rds
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
200m run
Post W.O.D.
Roll glutes and low back
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1 box jump :15 secx4 min W.O.D
EMOTMx6 Power clean+2 Push Jerk
"Squeaky wheel"
30-20-10
30/25 cal /Bike/Row
Box jump overs 24/20
Push Jerk 115/75 Post W.O.D.
Roll calves and low back
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3x
7 snow angels
7 kang squats
5/5 windmills W.O.D
3x
6 Front squats 65-70%
""Top Heavy""
9 min ascending ladder
2-4-6-8-10
KBS 70/53
Pushups
Goblet squats 70/53
Strict pullups
Post W.O.D.
Roll lats and low back
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3x
Bottom up KB press 5/5
7 Kang squats W.O.D
3 sets
8 seated DB Press
15 GHD situps/Vups
""Dash""
1 Round:
1000m Run
150 Double-Unders
50 Hang DB Clean and Jerks (50/35) Post W.O.D.
Roll lats
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W.O.D
Teams of 2
18 min AMRAP
100 DB snatch 50/35
90 Pushups
80 Cal row/bike
max rds in remaining time of
4 power snatch 135/95
8 box step ups 1DB 24/20
12 plyo jumps over bar Post W.O.D.
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Roll glutes
Banded warmup W.O.D
400m run
15 2xKB DL 53/35
20 Abmat situps
50 SOL carry 50/35
400m run
15 DL 185/125
20 Abmat situps
50m SOL carry 50/35
400m run
15 2xKB DL 53/35
20 Abmat situps
400m run
15 Deadlift 225/155
20 Abmat situps
50m SOL carry 2x50/35
Post W.O.D.
Roll low back
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3x sampson
10 wall squat
5/5 lat lunges
10 snpp+OHS
W.O.D
Overhead squats 5x2 32x1
21-15-9
Front rack lunges 115/75
Ball slams 40/30
12-9-6 Ring dips
Post W.O.D.
Roll quads
Buy In
Dbl under skills W.O.D
3 Power clean and Jerks E90 secx7 find heavy triple
"Short and Sweet"
4rds
5 Power clean and Jerks 155/105
10 Toes to bar
50 Dbl unders Post W.O.D.
Roll lower back
