WOD

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May 31, 2020

AMRAP in 8 min:

15 Box Step Ups 20/14lb

15 Med Ball Squat Cleans 20/14lb

15 Russian Twists 20/14lb

2 times through:

Side Plank 30 sec

Plank 30 sec

Side Plank 30 sec

Mountain Climbers 30 sec

Rest 30 sec

May 29, 2020

For Time:

15-12-9-6-3

Hang Power Clean 60/42.5kg

Front Squat 60/42.5kg

Inverted Pike Push UP

May 28, 2020

3 rounds for max reps, 1 min on each station, 1 min rest between rounds:

Kettlebell Swings 24/16kg

Wall Ball Toss 20/14lb

Kettlebell Snatch 24/16kg

Kettlebell Sumo Deadlift High Pull
Row or Ride Calories

Rest

May 27, 2020

3 Rounds for time:

40 Single Arm Dumbbell Step Back Lunges 22.5/15kg

30 Single Arm Alternating Dumbbell Snatch 22.5/15kg

20 Burpees

May 26, 2020

Spend about 10 min to work up to a heavy OHS x 8 (snatched from the floor)

AMRAP in 10 min:

10 Overhead Squat 42.5/30kg

20 Sit ups

30 Double Unders 

May 25, 2020

AMRAP in 12 min:

200m Run

5 Ball Slams 15/12kg

10 Push Press 42.5/30kg

15 Deadlift 42.5/30kg

May 24, 2020

WOD

2 rounds of 3 x 30 sec on, 30 seconds off on each:

Pull Ups/Ring Rows

Mountain Climbers

Thrusters 42.5/30kg

* 1 min rest between movements

May 22, 2020

As a triplet complete the following, breaking it up anyway you like (everyone will have their own equipment but will tally reps together):

For Time:

100 Jumping lunges (add weight)

80 Tuck crunches

60 Reverse Burpees

40 Squat Snatch 50/35kg

20m Bear Crawl (one at a time)

May 21, 2020

EMOM for 20 Min

6 Single Arm Dumbbell Thrusters

6 Burpees

May 20, 2020

AMRAP in 12 min:

50-40-30-20-10

Double Unders

25-20-15-10-5

Kettlebell Swings

Ball Slams

Tabata

Kettlebell side crunches L

Kettlebell side crunches R

Kettlebell side crunches L

Kettlebell side crunches R

Toes to KB

Toes to KB

Toes to KB

Toes to KB

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