WOD
A.1
5 Rounds
5 Press
20 Banded Face Pull
A.2
15:00 AMRAP
1 Rope Climb/5 Strict Pull Ups
10 HR Push Ups
15 Hollow Rocks
A.3
3 Rounds
20 Ipsilateral Deadubgs
10 Banded Straight Arm Push Down
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WOD
A.1
5 Rounds
5 Back Squats
10(e) DB Split Squats
A.2
5 Wall Walks
50 Calorie Row
5 Wall Walks
25 Deadlifts #225/#185
5 Wall Walks
25 Power Cleans #135/#95
5 Wall Walks
25 Power Snatch #95/#64
5 Wall Walks
50 Calorie Row
(20:00 Cap)
A.3
3 Ronds
:30 Superman Hold
60 Flutter Kicks
20 Contralateral Deadbugs
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Partner WOD
In Teams of 2:
60 Toes to Bar
100 Power Cleans #135/#95
Run 1 Mile
100 Barbell Burpees
60 V-Ups
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WOD
A.1
5 Rounds
3 Bench Press
12 DB Fly
A.2
3 Rounds
Run 400m
21 DB Floor Press #50/#35
15 KB Sings #70/#53
(18:00 Cap)
A.3
3 Rounds
10 Candlesticks
20(e) Reactive Teapots
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WOD
A.1
5 Rounds
3 Power Clean + 3 Hang Power Clean
A.2
4 Rounds
Row 250m/225m
5 Power Cleans #155/#105
Run 200m
(15:00 Cap)
A.3
Accumulate 1:00 L-Sits
*10(e) Teapot after each effort
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WOD
A.1
5 Rounds
3 Deadlifts
8(e) Banded SL DB RDL
A.2
On the 2:00 x 10
30 Reps alternating BW Exercise (Sit Ups, Air Squats)
Max Calorie Row/Assault Bike
Score = total Calories (x1.5 for Assault Bike)
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WOD
A.1
5 Rounds
3 Press
20 Face Pulls
A.2
800m-600m-400m-200m Run
20-15-10-5 Burpee Pull Ups
(20:00 Cap)
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WOD
A.1
5 Rounds
3 Back Squat
20 DB Calf Raise
A.2
21 Pull Ups
42 Double Unders
21 Thrusters #95/#65
18 Chest top Bar Pull Ups
36 Double Unders
18 Thrusters #75/#115
15 Bar Muscle Ups
30 Double Unders
15 Thrusters #85/#135
(12:00 Cap)
A.3
50 Evil Wheels
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Partner WOD
In Teams of 2:
7 Rounds
10(e) Unbroken Power Snatch #95/#65
30/24 Cal Assault Bike
*Add 5/4 Cals Assault. Bike per round for every break in power snatches
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