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Thursday, 4/16/15

Skill

  • Turkish get-up
  • Wall Ball

WOD

Turkish Get Up: 3 (each side) – 3 – 2 – 2 – 1 – 1 – 1

Rest

“Karen” Whiteboard WOD

For time

RX:
150 Wall Ball Shots (20# to 10′/ 14# to 9′)

L2:
150 Wall Ball Shots (20# to 9′/ 12# to 9′)

L3:
150 Wall Ball Shots (14# to 10′/ 10# to 9′)

 

Core Challenge WOD Day 20

RX/L2/L3 
 
12 Hollow Rocks 
12 Super mans  
12 Star jump roll ups 
12 alt. bird dogs 
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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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