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Archive for WODS

12/10/19

BringBuddy

Stretch/Mobility/Skill of Choice

Back Squat - 55% 1x5, 62.5% 1x5, 67.5% 2x10, 67.5% 1x10+

AMRAP 3: 10 Deadlifts (175/115), 10 Clean & Jerks, MUs for Reps, Rest 1 Minute, AMRAP 3: 8 Deadlifts (185/125), 8 Clean & Jerks, MUs for Reps, Rest 1 Minute, AMRAP 3: 6 Deadlifts (205/135), 6 Clean & Jerks, MUs for Reps, Rest 1 Minute, AMRAP 3: 4 Deadlifts (215/145), 4 Clean & Jerks, MUs for Reps

Townies can Bring A Buddy for free each day from December 2nd through December 31st!!!

12/9/19

BringBuddy

OHS - Mobility and Practice

Every :90 x 10: 2 Hang Power Snatch, and 1 Power Snatch, 1 Squat Snatch (75% of Snatch)

For Time: 21-15-9, Row for Cal, Burpee DB Box Step Overs (50/35 on 18/14), HSPU

Townies can Bring A Buddy for free each day from December 2nd through December 31st!!!

12/7/19

Drawing (9)

In Partners for Reps and Time, EMOM 10: 10 Double DB Snatches (35/25) and Sit Ups for Reps, Rest 1 Minute, AMRAP 10: 20 Ball Slams (20/15) and 20 HR Push Ups, Rest 1 Minute, Run 2400m Relay for Time

Townies can Bring a Buddy free each day from Decmeber 2nd through December 31st!!!

 

12/6/19

BringBuddy

Tabata 4: Med Ball Cleans

Squat Clean - 3x2 @ 60%, 3x2 @ 70%, 3x2 @ 80%, 2x2 @ 85%, Single Arm DB Plank Row - 5x8 each side

EMOM 5: 5 Push Jerks (175/115), DUs for Reps, Rest 1 Minute, then 100 Wall Balls (20/14) For Time

Townies can Bring A Buddy for free each day from December 2nd through December 31st!!!

12/5/19

BringBuddy

Stretch/Mobility/Skill of Choice

Deadlift, Strict Press - 60% 4x10, 60% 1x10+

For Time: 5 Rounds, Run 200m w/Sandbag (45/25), 10 Box Jumps (24/20), 10 C2B Pull Ups

Townies can Bring A Buddy for free each day from December 2nd through December 31st!!!

12/4/19

BringBuddy

Row Technique

4 x 500m Sprint Rows :90 Rest Between Rounds

AMRAP 7: 5 Snatch (155/105), 25 ft. Handstand Walk/3 Wall Walks

Townies can Bring A Buddy for free each day from December 2nd through December 31st!!!

12/3/19

BringBuddy

Stretch/Mobility/Skill of Choice

Bench Press - 60% 4x10, 60% 1x10+

AMRAP 18: 10 Cal Ski, 10 FR Lunges (ec 135/95), 2 Rope Climbs, 20 Cal Ski, 20 FR Lunges, 4 Rope Climbs, 30 Cal Ski, 30 FR Lunges, 6 Rope Climbs...

Townies can Bring A Buddy for free each day from December 2nd through December 31st!!!

12/2/19

BringBuddy

5 Minutes of DU Practice

Back Squat - 60% 4x10, 60% 1x10+, 4x10, 10-1 Strict C2B Pull Ups

For Time: 2 Rounds, 25 DB Deadlift (50/35), 25 DB HP Clean, 25 DB Push Press

Townies can Bring A Buddy for free each day from December 2nd through December 31st!!!

11/30/19

Drawing (9)

In Teams of 3 for Calories: 21 Rounds, 1 Minute of Work, :20 of Rest - (1) Ski for Calories, (2) 5 Hang Power Cleans (135/95)/ 5 Burpees, (3) Plank Hold

11/29/19

Drawing (9)

In Partners or Individual for Time: For Time: Run 1 Mile, "Diane" 21-15-9 Deadlifts (225/155) and HSPUs, Run 1 Mile

**7:30am and 9am classes only**

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