Posts filed under: WOD

Tuesday, December 12

A) 4 Rounds for times: (4 minute recovery between rounds) 20/12 Cal bike 15/10 Cal row 5 Front squats (185/125) *from floor...
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Tuesday, December 12

10 Rounds for time: 8 Bench press (155/105) 6 Sand bag over shoulder (150/100)...
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Monday, December 11

A) For time: (20 min CAP) 150 Wall balls (20/16) 90 Double unders 30 Muscle ups OR 60 Strict chin ups...
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Friday, December 8

A) “Death by toes to bar” With a continuously running clock do one TTB the first minute, two TTB the second minute, three TTB the third minute… continuing as long as you are able. Use as many sets each minute...
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Friday, December 8

A) 4 Rounds for time: 15/10 Cal bike 7 Front squats (165/110) *take bar off floor...
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Thursday, December 7

A) “JT” 21-15-9 Handstand push ups Ring dips Push ups...
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Wednesday, December 6

A) 20 Minute AMRAP: 100ft walking lunge 50 Double unders 25 Sit ups...
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Wednesday, December 6

A) 4x500m ski erg *rest 2 minutes between sets...
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Tuesday, December 5

A) 4 Rounds for times: (3-4 minute recovery between rounds) 20/12 Cal bike 15 Burpees 5 Dead lifts (315/225) *all dead lifts should be unbroken...
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