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WOD

“Nicole”

20 Minute AMRAP of

  • 400 Meter Run
  • Max rep Pull-ups (L2: Strict Band Pull-ups)

WOD

Back Squat
1-1-1-1-1-1

5 RFT of

  • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Deadlifts (RX: 185#/135#, L2: 135#/95#, L3: 95#/65#)

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

18 Minute AMRAP of

  • 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses)
  • 6 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 8 Jump Squats
  • 200 Meter Run (together)

WOD

Squat Clean
3-3-3-2-2-1

12 Minute EMOM of

  • 10 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Max AbMat Sit-ups for the remainder of the minute.

Score = AbMat Sit-ups

WOD

15 Minute AMRAP of

  • 5 Pull-ups (L2: Strict Band Pull-ups)
  • 10 Push Jerks (RX: 75#/50#, L2: 65#/35#, L3: 55#/25#)
  • 15 Burpees

WOD

Front Squat
5-5-5-5-5-5

For Time:

  • 200 Double Unders (L2: 100 DUs, L3: 600 Singles)
  • 50 Calorie Row
  • 1000 Meter Run
  • 25 DB Step-ups (1-1. RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)

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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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