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Archive for WODS

5/25/19

Drawing (9)

In Teams of 4 for Reps: AMRAP 12, (1) P1 - Row 200m, P2 - 5 Burpees, 10 Ball Slams (20/14), (2) P3 - Ski 200m, P4 - 5 Burpees, 10 Power Snatches (115/75), Rest 4 Minutes and Switch WODs.

 

5/24/19

Drawing (7)

EMOM 9: 4 Strict Pull Ups, 4 Strict Ring Dips OR EMOM 9: 4 MU Transitions w/Full Extension, Feet on Floor or Box (if ready)

n/a

Bear Complex: 5 Rounds of 7 Reps

5/23/19

Drawing (7)

Pull Up/MU Practice or Stretch w/Remaining Time

EMOM 16: 1. 15 Wall Balls, 2. 10 T2B, 3. Row for Cal, 4. Rest

Alt. EMOM 12: 1. 3 Rope Climbs, 2. 30 Second Double KB Front Rack Hold (53/35), Box Jumps for Reps

5/22/19

Drawing (7)

EMOM 7: 4 Strict Pull Ups, 4 Strict Ring Dips OR EMOM 7: 4 MU Transitions w/Full Extension, Feet on Floor or Box (if ready)

Deadlift - 4x4 @ 85%

For Time: 80 Ski for Cal, 60 Goblet Lunges (ec 53/35), 40 KB Snatches (ec 53/35), 20 Deadlifts (305/225)

5/21/19

Drawing (7)

Tabata 4: Hollow Body Rocks, Back Extensions OR Tabata 4: 3 Hip to Rings

Strict Press and Split Jerk - 2x2 @ 90%, 2x2 @ 95%

AMRAP 10: 10 Renegade Rows (ec 50/35), 10 DB Thrusters, 50 DUs

5/20/19

Drawing (7)

EMOM 5: 4 Strict Pull Ups, 4 Strict Ring Dips OR EMOM 5: 4 MU Transitions w/Full Extension, Feet on Floor

Back Squat - 4x4 @ 85%

For Time: 400m Farmer's Carry (53/35), then 3 Rounds, 8 Hang Power Cleans (185/125), 8 OTB Burpees, 200m Run

5/18/19

Drawing (9)

In Partners For Reps - AMRAP 30: Run 1 Mile (20/14 vest), then with remaining time, 4 Rope Climbs, 20 Wall Balls (20/14), 20 Sit Ups

 

 

5/17/19

Drawing (7)

EMOM 9: 3 Strict Pull Ups, 3 Strict Ring Dips

Power Snatch - 4x4 @ 75%

E3MOM x 5: 5 Hang Power Snatch (155/105), 5 OHS, 15/12 Cal Row

5/16/19

Drawing (7)

Reverse Tabata 4: False Grip Pull to Chin/Chin Over Bar Hangs

Bench Press - 4x4 @ 85%, TGUs - 5x2

Supabata 12: Push Press (95/65), Front Rack Lunges, Burpees

5/15/19

BringBuddy

EMOM 7: 3 Strict Pull Ups, 3 Strict Ring Dips

3x800m Ski with 3 Minutes of Rest b/t

For Time: 50 American KB Swings (62/44), 50 T2B, 50 KB SDHP

Last Day!! Townies can Bring A Buddy for free each day from May 1st - 15th! 

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