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07.05.2017 WOD

By: 0

A. Mobility

B. Warm-up / Volume
EMOTM for 8 minutes
Even min: hang snatch, power snatch, full snatch or OHS (95/65)
Odd min: 5-7 strict pull-ups

C. WOD

Teams of 2

Open WOD 11.1

30 Double-unders
15 Power Snatch (75/55)
10 minute AMRAP
“I go, you go”

Rest 3 minutes, then;

Open WOD 11.4

60 Bar Facing Burpees
30 Overhead Squats (115/75)
10 Muscle-ups
10 minute AMRAP

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