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11.24.2017 WOD

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Black Friday WOD

Teams of 2:
In 12 minutes
100 cal row
Followed by AMRAP of the following with the remaining time:
3 KB Deadlift (53/35)
6 KB Swing
9 Goblet Squat
(“I go, you go”)

Rest 5 minutes, then

In 12 minutes
Run 400m relay (each athlete runs 400m)
Followed by AMRAP of the following with the remaining time:
3 Deadlifts (115/75)
6 Hang Cleans
9 Front Squats
(I go, you go”

Score is total reps

11.22.2017 WOD

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A. Mobility

B. Warm-up

15 Kettlebell Deadlifts
12 KB Swings (Russian swing)
9 Goblet Squats (hang out at the bottom of squat and work the hips, knees & ankles)
2 rounds

C. WOD

“Follow the leader” – Teams of 3. Team member 1 Rows 21 calories, 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 pull-ups, teammate 1 then starts 9 pull-ups and works back to 21 cal row in the same manner.

2 rounds
21 Cal Row
18 Dumbbell Snatch (50/30)
15 Toes-to-bar
12 Deadlifts (225/165)(Rx+ 255/185)
9 Strict Pull-ups (5 muscle-ups)
And work your way back down
9 Strict Pull-ups (5 muscle-ups)
12 Deadlifts
15 Toes-to-bar
18 Dumbbell Snatch
21 Cal Row

11.20.2017 WOD

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A. Mobility

B. Warm-up
“Coaches Choice”

C. “Football WOD”

This is a three man team workout. Each team will play two 12 minute halves with a 5 minute half time.

Scoring is as follows:
A touchdown is scored when a three man team completes 60 wall balls and 40 hang power cleans (115/75) (Rx+135/95). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the team must complete 100 double unders for the extra point (one person at a time).

A field goal is scored when the three man team completes 60 KB swings and 30 box jumps. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

A 2 pt conversion is scored when the three man team completes 30 Toes-to-bar and 10 bar muscle-ups (30 pull-ups). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

11.17.2017 WOD

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A. Mobility

B. Warm-up
30 Twists
20 Knee high toe touches w/ Medball
10 Wall Balls
2 rounds

C. WOD

Buy-in: 150 Double-unders
Followed by
10 Power Snatch (95/65), 1 Burpee Box Jumpover
9 Power Snatch, 2 Burpee BJO
8 Power Snatch, 3 Burpee BJO
7 Power Snatch, 4 Burpee BJO
6 Power Snatch, 5 Burpee BJO
5 Squat Snatch, 6 Burpee BJO
4 Squat Snatch, 7 Burpee BJO
3 Squat Snatch, 8 Burpee BJO
2 Squat Snatch, 9 Burpee BJO
1 Squat Snatch, 10 Burpee BJO
Cash-out: 50 cal row

For time – 25 min cap.

For larger classes, half the class will start with the row and finish with Dubs.