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Category: WOD

Pot of Gold

WOD 10 . 19 . `18 “Pot of Gold ” AMRAP 14 Row 60 Calories 50 Wall Balls 40 Toes to bar 30 OHS 95 / 65 20 ring muscle ups ( scale ring muscle ups with 20 pull ups , then 20 ring dips )  

Hot mail

Wod 10.18.18 “Hot mail” 10 rounds 100m run 3 power cleans 185/125 6 hspu

Cyclone

WOD 10 . 17 . 18 A. Sled Push 4 sets 50′ high down and 50′ low back B. ” cyclone ” AMRAP 15 30 Double unders 15 KBS 70 / 53 10 Push Press  115 / 75 1 Legless Rope climb  

Snatch Party

WOD 10 . 16 . 18 Snatch Party 4 snatches x 4 min emom 3 snatches x 4 min emom 2 snatches x 4 min emom 1 snatch x 4 min emom 1 min rest between emoms add weight every new emom B. Cash out :  Relay race 100m x 3 250m x 2 400m […]

Sting Ray

WOD 10 . 15 . 18 A. 7 x 2 back squat on the 2:30 B. “Sting Ray ” 3 Rounds 500m Row 25 Situps 10 Burpee DB step overs  

Fire Pit

WOD 10 . 12 . 18 ” Fire Pit ” 30 Calorie Row 25 Toes to bar 15 burpees 30 Deadlifts 225 / 155 15 burpees 25 Toes to bar 30 Calorie Row

Crusade

WOD 10 . 11 . 18 “Crusade” 6 Rounds 3 Man Makers 9 HSPU 12 Box Jumps 24 / 20    

Samurai Sword

WOD 10 . 10 . 18 “The Samurai Sword ” Do the following complex EMOM for 20 min. Pick a heavy load and stick to it. 1 Power Clean 1 Squat Clean 1 Front Squat 2 Push Jerks

Fall Fitness Challenge , WOD

October . 9 . 18 Fall Fitness Challenge starts today. $100 gets you in the challenge, and most of that covers your 2 Dunks. 1 dunk tomorrow, and the final dunk to see your results in December. We will also do a baseline workout tomorrow and then retest it in December. If you decide to […]

“Pull Over “

WOD 10 . 8 . 18 “Pull Over” AMRAP 5 9 OHS 95 / 65 9 chest to bar pull ups Rest 3 minutes AMRAP 5 6 OHS 115 / 75 6 chest to bar pull ups rest 3 minutes AMRAP 5 3 OHS 135 / 85 3 Chest to bar pull ups

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