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Category: WOD

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

Diamond Lane

WOD 11 . 29 . 19 5 rounds with a partner 30 calorie Bike 12 Devil Press 26 T2b

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

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 )

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

Karissa 21

11 . 19 . 19 Happy Birthday Karissa , So proud of how far you have come ! Rx this one and have fun ! 21 rounds for time 1 clean and jerk 185 / 125 3 pull ups 19 dubs

Muscle Run

WOD 11 . 18 . 19 Muscle Run 5 rounds 250m run 12 front squats 135 / 85 9 ring dips 6 burpees over the bar

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