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WOD

Clean Pulls

4×5 @ 110% of 1RM

4 RFT of

  • 6 Turkish Get-Ups (3 each side. RX: 45#/25#, L2: 30#/15# L3: 20#/10#)
  • 12 Sit-ups
  • 24 Air Squats

WOD

20 Minute AMRAP:

  • 5 Handstand push-ups (L2: w/pad, L3: Seated DB Strict Press)
  • 10 Sit-ups
  • 15 Push-ups
  • 20 Air Squats

Partner WOD Saturday!

For time:

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap of Side Shuffle (together)
100 Sit-ups (one mat)

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap of Walking Lunges (together)
100 Sit-ups (one mat)

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap Run Backwards (together)
100 Sit-ups (one mat)

WOD

5 Sets of Max Strict Pull-ups

3 RFT of

  • 10 KB Sumo Deadlifts
  • 10 Goblet Squats
  • 25 Sit-ups
  • 25 KB Swings

KB Weights = RX: 70#/55#, L2: 55#/35#, L3: 35#/25#

WOD

For Time:

  • 60 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 40 Push-ups
  • 30 Sit-ups
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)

Partner WOD Saturday!

20 Minute AMRAP of
Partner A does
  • 10 Hand Release Push-ups
  • 10 Straight Leg Sit-ups
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
While Partner B runs 400 meters.
Switch when partner B returns from run.

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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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