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Category: WOD

Battle Cry

WOD 4 . 22 . 19 A. 5 x 3 touch n go power clean B. Battle Cry 5 Rounds 100m Run 6 Power cleans 185 / 125 15 Toes to bar

Big Cheese

4 . 19 . 19 Big Cheese 10 Push Jerk 155 / 105 20 toes to bar 30 Wall Balls 40 Russian KB Swings 50 Calorie Row 40 Russian kb swings 30 Wall Balls 20 toes to bar 10 Push Jerk 155 / 105

King Pin

4 . 18 . 19 4 Rounds 15 snatch 75 / 55 50 dubs 400m run

War Machine

WOD 4 . 17 . 19 ” War Machine ” 5 Rounds 3 min AMRAP 15 / 12 calorie bike , can sub for rower or ski erg only if all bikes in use. 9 deadlifts 225 / 155 max burpees over the bar rest 3 minutes between rounds Repeat WOD from 2 . 5 […]

Cindy

WOD 4 . 16 . 19 20 min AMRAP 5 pull ups ( strict ) 10 push ups ( make as hard as possible ) 15 squats ( If you have 20 pound vest , wear it )

Red Rover

WOD 4 . 15 . 19 7 Rounds 14 Dumbbell Snatch 50 / 35 25 ft OH Walking lunge DB 50 / 35 7 Hand Stand Push ups 25 ft OH walking lunge db 50 / 35 20 min CAP

Bambi’s Legs

April 12 . 19 For time Run 400m 30 OHS 95 / 65 Run 400m 30 Front Squat 135 / 95 Run 400m 30 Back Squats 185 / 125

Super Man

April 11 . 19 7 Rounds 7 Power Clean 155 / 105 7 Box Jump 30 / 24

Monkey Business

April 10 . 19 For time 25 min cap 80 situps 40 air squats 20 ring dips ( scale with band ) 10 bar muscls ups ( scale with jumping bmu ) 800m run 10 bar muscle ups 20 ring dips 40 air squats 80 situps

The Ghost

WOD 4 . 9 . 19 The Ghost 6 rounds of 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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