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February 28, 2018

Conditioning

“Slap Happy”

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats @40/30kg

4 Burpee Box Jump Overs @24"/20"

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats @50/35kg

4 Burpee Box Jump Overs @24"/20"

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front...

February 27, 2018

Conditioning

“Handlebars”

4 Rounds for time:

21/15 Calorie Row

15 Toes to Bar

7 Power Clean and Jerks @70/45kg

Choose a weight on the barbell to complete unbroken

February 26, 2018

Strength

3x5 Back Squat starting @75% go up every set

Conditioning

“Doctor’s Orders”

3 Rounds for time:

50 Air Squats

35 Push-ups

20/15 Calorie Row

February 25, 2018

“One-Two Punch”

Teams of 2:

AMRAP 20:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

…..

Kettlebell Swings @24/16kg

Box Jump Overs @24"/20"

Wallballs @9/6kg

February 24, 2018

Team WOD

Teams of 2 "Hang Loose"

27-21-15-12-9

Goblet Squat 32/24kg

Push Ups

One Partner is working during the other is hanging on the rig.

Switch everytime when the partner can't hang anymore.

February 23, 2018

Conditioning

“Guts and Glory”

For Time:

21 – 15 – 9:

Row for Calories

Thrusters @45/30kg

15 – 12 – 9:

Row for Calories

Hang Squat Cleans @45/30kg

12 – 9 – 6:

Lateral Burpees over Bar

Overhead Squats @45/30kg

February 22, 2018

Conditioning

“Chain Smoker”

5 Rounds, On the 4:00:

15 Pull-ups

18 Alternating KB Snatches @24/16kg

21/15 Cal Row

February 21, 2018

HERO WOD “Marston”

AMRAP 20:

1 Deadlift @140/90kg

10 Toes to Bar

15 Barbell Facing Burpees

February 20, 2018

5 Rounds of:

AMRAP 4:

20 Calorie Row

15 Lateral Burpees over Rower

AMRep 10 Meter Shuttles

Rest 4 minutes

February 19, 2018

Strength

Heavy Single Rep of Hang Squat Snatch

Conditioning

“High Heels”

AMRAP 9:

10 Hang Squat Snatches @30/20kg

30 Double Unders

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