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Blog 2017-05-19T14:11:14+00:00
1001, 2018

WOD: Thursday 1/11/18

“Curve Ball”
For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans

901, 2018

WOD: Wednesday 1/10/18

3-Position Power Snatch
Build to a Heavy Complex

“Power Wheels”
AMRAP 3:
15/12 Calorie Row
12 Power Snatches
Rest 3:00
AMRAP 3:
15/12 Calorie Row
8 Power Snatches
Rest 3:00
AMRAP 3:
15/12 Calorie Row
4 Power Snatches

*increase weight each AMRAP

801, 2018

WOD: Tuesday 1/9/18

“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Rus. Kettlebell Swings (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

701, 2018

WOD: Monday 1/8/18

“Hands Down”
AMRAP 15:
5 Hand-Release Pushups
10 Reverse Lunges
15 Sit-Ups

501, 2018

WOD: Saturday 1/6/18

“Any Minute”
Teams of 3:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (75/55)
Station 3 – Max Calorie Row
Station 4 – Rest

Score is total cals rowed

401, 2018

WOD: Friday 1/5/18

Deadlift
Heavy Set of 3

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs
15 Deadlifts

301, 2018

WOD: Thursday 1/4/18

“Freezer Burn”
30-25-20-15-10
Calorie Row
Russian Kettlebell Swings
10 Meter Shuttle Sprints

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