Posts filed under: Daily WOD

Tuesday, August 22

A) 2 rounds for time: 400m run 20 Games standard box jump (24/20) 10 Dead lifts (225/155) *rest 6 minutes, repeat. (4 total rounds)...
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Monday, August 21

A) 2 sets: 2 sets of unbroken double unders (if your first set was over 60 than only 1 set) 10 Single arm KB cleans (55/35) *5 ea. side 15 GHD sit ups B) EMOM for 16 minutes: odd: 3-5...
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Friday, August 18

A) 20 minutes to find a 1RM clean and jerk B) 3 Rounds: (rest 3 minutes between rounds) 30 calories on assault bike for times:...
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Thursday, August 17

A) 3 sets: (not for time) 2-3 rope climbs 45-60 second handstand hold on wall 3-5 sand bag or stone to shoulder 15 push ups B) In teams of 2: 6 total rounds (3 rounds each) 20 Calorie row 15...
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Wednesday, August 16

A) Every 50 seconds for 6 minutes 5 front squats (185/125) *take bar from floor B) EMOM for as long as possible (20 minute cap) 10 box jump overs OR burpee over box...
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Tuesday, August 15

A) 2 sets: 12 HSPU OR 15 heavy Arnold presses 30 sec l-sit 30 unbroken wall balls B) 3 sets: For times: 300/250m row 10 squat snatches (135/95) 10 burpees over bar rest 3 minutes between sets...
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Monday, August 14

A) 2 sets: 50 double unders 10 double KB cleans (55/35) 10 toes to bar B) EMOM for 16 minutes: odd: 3-5 muscle ups OR 10 dips even: 10 unbroken clean and jerks (95/65)...
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Friday, August 11

A) 4 sets: 10 bench press (heavy) 15 Flat bench flys rest 90 sec between sets B) 7 sets: (rest as needed) 100ft all out prowler sprints (heavy as possible)...
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Thursday, August 10

A) For time: 2k row B) For time: 10 rounds of: 7 OHS (65/45) 100m run (first stop sign)...
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Wednesday, August 9

A) EMOM for 7 minutes 5 front squats (185/125) *take bar from floor B) EMOM for as long as possible (20 minute cap) 10 burpees…OR 10 burpees over bar…you choose....
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