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07.03.2017 WOD

By: 0

A. Mobility

B. Warm-up
15 cal row
10 push-ups
5 strict pull-ups
3 rounds

C. WOD
“Follow the leader” – Teams of 3. Team member 1 Runs 200m, upon finishing, then team member 2 goes, and then team member 3. You cannot move on and start reps of the following movement until the teammate in front of you has completed all reps of that movement. When all team members complete 9 Thrusters, teammate 1 then starts 9 Thruster and works back to 200m run in the same manner.

2 rounds
200m run
18 Box Jumps (24/20)
15 Toes-to-bar
9 Thrusters (95/65)(Rx+ 115/75)
And work your way back down
9 Thrusters
15 Toes-to-bar
18 Box Jumps
200m run

06.28.2017 WOD

By: 0

A. Mobility

B. Warm-up

40-30-20
Double-unders
Med-ball sit-ups
Russian twist

Followed by 10 minutes working up to a moderately heavy power snatch.

C. WOD

80 cal row or 800m team run
70 partner wall balls (20/14)
60 toes-to-bar
50 power snatch (95/65)
40 muscle-ups or 60 strict pull-ups

18 minute AMRAP

06.24.2017 WOD

By: 0

A. Mobility

B. Warm-up
30 Cal Row

30 Walking Lunges

30 Russian Twists

2 rounds

C. WOD
“Baseline”

400m Run

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

3 rounds for time

“Baseline on Steroids”

400m Run

40 Pistols

30 V-ups

20 Handstand Push-ups

10 Muscle-ups

3 rounds for time

06.23.2017 WOD

By: 0

A. Mobility

B. Warm-up
Coaches choice

C. WOD

150 Double-unders or 600m run

10 Curtis P’s*, 1 Burpee box jump
9 Thrusters*, 2 Burpee box jump
8 Curtis P’s, 3 Burpee  boxjump
7 Thrusters, 4 Burpee boxjump
6 Curtis P’s, 5 Burpee boxjump

100 Double-unders or 400m run

5 Thrusters, 6 Burpee box jump
4 Curtis P’s, 7 Burpee box jump
3 Thrusters, 8 Burpee box jump
2 Curtis P’s, 9 Burpee box jump
1 Thruster, 10 Burpee box jump

50 Double-unders or 200m run
For time. (25 minute cap)

* M:95lbs, W:65lbs