Daily WOD

Daily WOD

Tuesday, November 28

A) “Kaizen” For time: 1000m row 5-4-3-2-1 Power clean (185/135) Lateral burpee over bar...
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Monday, November 27

A) For time: 40 Hang power cleans (115/75) 35 Front squats 30 Burpees over bar 25 SDHP 20 Thrusters *1 sec pause at the top of each rep...
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Friday, November 24

A) 4 Rounds for time: 100ft Walking lunge 30 Strict presses (barbell)...
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THANKSGIVING

Reminder, today are class schedule is 8 & 9am A) For time: 1000m row OR ski OR 2/1.5 mile bike 90 Double unders (triple singles) 80 V ups 70 Wall balls (20/16) 60 Box jumps 50 Pull ups 40 Burpees...
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Wednesday, November 22

A) 10 Rounds: 20 sec max calories on assault bike 2:40 recovery *Ski erg is 30 seconds on/ 2:30 recovery...
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Tuesday, November 21

A) For time: 10 DB snatches (50/35) 15 burpee box jump overs 20 DB snatches 15 burpee box jump overs 30 DB snatches 15 burpee box jump overs 40 DB snatches 15 burpee box jump overs 50 DB snatches 15...
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Monday, November 20

A) “Griphook” For time: 42 Wall balls (30/20) 30 Hang squat cleans (135/95) 18 Muscle ups OR Bar muscle ups OR 30 C2B pull ups *We will have staggered heats for the men so that everyone uses the 30lb wall...
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Friday, November 17

A) 3 Rounds for time: 400m run 15 Dead lifts (225/155) 20 Bounding box jump overs (20/12)...
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Thursday, November 16

Complete each for time. 1) 50/40 Calorie bike 2) 15 Stone to shoulders 3) 10 Rope climbs 4) 500m ski...
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Wednesday, November 15

A) For time: (everything you have) 1000m row B) 15 minute AMRAP 3 HSPU 6 KB swings OR 6 DB snatches (70/50) 9 V ups...
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