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Category: WOD

Rampage

WOD 3 . 25 . 19 For time Run 500m 50 Wall Balls 21 Deadlifts 225 . 155 Run 500m 40 Wall Balls 15 Deadlifts 225 . 155 Run 500m 30 wall balls 9 deadlifts 225. 155

motion is lotion

3 . 21 . 19 10 rounds each rotate with a partner 200m row 10 burpees over the rower

Double Legs

3 . 20 . 19 10 Super sets 3 reps Back squat ( heavy ) 80% Straight into 6 reps thrusters ( no rack ) 50 – 60% of the back squat weight rest between sets about 1 min. B. 12 min ABS 3 rounds 1 min hollow rock 1 min situps ( weighted with […]

Dare Devil

WOD 3 . 19 . 19 20 min AMRAP 100m run 10 deadlifts 155 / 105 10 push ups 1 legless rope climb

Batman

This week is the last week of the open. Don’t forget to submit your 19.4 score by 5pm Monday. The Open is almost over, for most of us it’s got ups and downs like everything in life. Focus on what is in your control and discard the things you cannot control. You can also look […]

Motion is lotion

WOD 3 . 14 . 19 10 Rounds Run 100m run 1 sled push 50 ft 1 min goat practice

Thruster Party

DUNK LADY HERE WEDNESDAY , just a check in not a challenge. EMOM 4 min x 5 Reps thruster rest 1 min EMOM 4 min x 4 reps thruster rest 1 min EMOM 4 min x 3 Reps thruster rest 1 min EMOM 4 min x 2 Reps thruster Then practice your form and holds […]

Enter the Dragon

Body Fat lady will be here Wednesday , 2 – 7 pm , you can pay her directly. Not a challenge , just a check in. WOD 3 . 12 . 19 5 x 3 min Rounds, rest 3 min Buy in 15 / 12 cal bike Snatch ( See below ) max reps ring […]

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