Back Squat Triples
12 . 3 . 19 A. Back Squat triples 8 x 3 Back Squat on the 2 min B. Not For time 10 – 1 pull ups 10 – 1 dips
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Uncategorized
George Foreman
WOD 12 . 2 . 19 George Foreman 5 x 2 min rounds, rest 1 minute 9 Deadlifts 7 Hang Power cleans 5 shoulder to overhead Max burpees over the bar Use a 155 / 105 barbell
TURKEY BOWL
ONLY 830 class today, go home and spend time with loved ones. Grateful for all of you! WOD 11 . 28 . 19 With a partner execute : 1600m run with your turkey ( wall ball ) 120 wall balls 80 pull ups 80 DB snatch 80 calorie Row 80 burpees
Dream Team WOD
11. 27 . 19 With a partner AMRAP 20 Buy In : Share 2000m on the rower in 200m intervals Then rotate full rounds 9 Deadlifts 185 / 125 35 double unders
VelociRaptor
WOD 11 . 26 . 19 3 Rounds 500m row 21 Hang power clean 12 thruster use a 115 / 75 barbell
slot machine
WOD 11. 25 . 19 7 rounds 10 toes to bar 10 push ups 7 min cap at 10:00 , 7 rounds 10 box jumps 10 kbs 70 / 53 7 min cap at 20:00 7 rounds 5 strict press 95 / 65 10 situps 7 min cap Score each separately
countdown pulverizer
11 . 22 . 19 With a running clock , max reps of each 5 min max reps squat clean thruster 155 / 115 4 min max burpee box jump over 3 min max toes to bar 2 min max bar muscle ups 1 min max burpees
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Bench and Deadlift
wod 11 . 21 . 19 A. Bench 5 sets of 3 reps , ot3m B. Deadlift 5 sets of 3 reps , ot3m C. 400m relay race ( 4 sets each )
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double snatch
WOD 11 . 20 . 19 AMRAP 16 2 rounds Row 21 calories 21 snatches 75 / 55 2 rounds 15 calories 15 snatches 95 / 65 2 rounds 9 calories 9 snatches 115 / 75 Then max reps snatches 135 / 95
