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Blog Archive

Skill:

Snatch

WOD:

3 Rounds of:

  • 10 Squat Snatches (85#/55#)
  • 5 Muscle-Ups/Bar Muscle-Ups

-Then-

150 DUs

For time.

Times:

20121120-064241.jpg

 

Skill:

Muscle ups

WOD:

4 Rounds for time:

  • 3 Muscle ups (or 9 Pull ups and 9 Ring dips)
  • 10 Deadlifts (224#/135#)
  • 15 GHD Sit-ups (or 30 Abmat sit ups)
  • 200m Run

 


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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