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Category: WOD

Cindy’s Side Dish

Amrap 20 2 rounds of Cindy 5 strict pull ups 10 push ups 15 air squats then 5 Squat cleans 135 / 95

The Grinder

WOD 2 . 8 . 19 5 Rounds 15 thruster 95 / 65 15 toe to bar

Bad Breath

WOD 2 . 7 . 19 5 Rounds 5 bar muscle ups ( scale with 10 pull ups ) 10 burpee box jumps over 20 Db snatch 40 dubs

Front Squat Party

WOD 2 . 6 . 19 EMOM 4 min x 4 reps front squat rest 1 min EMOM 4 min x 3 reps front squat rest 1 min EMOM 4 min x 2 reps front squat rest 1 min EMOM 4 min x 1 rep front squat No racks Cash out 4 min accumulate max […]

War Machine

WOD 2 . 5 . 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

Burning Man

WOD 2 . 4 . 19 AMRAP 20 ” burning man “ 6 strict pull ups ( scale with band or ring row ) 8 Dumbbell hang clean and jerk 4 on right then 4 on left 50 / 35 10 cal row

ROW RAGE

WOD 2 . 1. 19 730 Mobility class , great for fine tuning your body and increasing recovery. ” Row Rage “ 3 Rounds for time 500m row 100 Dubs 3 Rope Climbs

Top Shelf

WOD 1 . 31 . 19 “top shelf” 5 rounds 10 sumo deadlift high pull 95/65 10 HSPU Straight into 5 rounds 10 thruster 95/65 10 pullups ( no butterfly ) kip ok.

Strength Day

WOD 1 . 30 . 19 5 rep Bench press ( 5 sets or less ) 3 rep OHS from the rack ( 6 sets or less ) 2 rep touch and go squat snatch ( 7 sets or less )

Grace

Wod 1 . 29 . 19 A. EMOM 7 min , 3 touch and go clean and jerk ( skill ) B. Grace 30 clean and jerk 135 / 95 C. 7 min AMRAP 25 situps 10m hand stand walk , scale 20 m Bear crawl

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GETTING STARTED IS EASY!

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