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April 30, 2018

Conditioning

“Cloud Nine”

AMRAP 9:

30 Calorie Row

30 Hand Release Push-ups

30 Alternating KB Snatches @24/16kg

April 29, 2018

Strength

Hang Power Clean

5-4-3-2-1

go heavy as possible

Conditioning

“Hang Ten”

AMRAP 10:

10 Hang Power Cleans @60/40kg

20 AbMat Sit-Ups

40 Double Unders

April 28, 2018

TEAM WOD

“Toe Drag”

Teams of 3

AMRAP 25:

3,000/2,400 Meter Row

Directly into…

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters @40/30kg

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters @45/35kg

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters @50/40kg

April 27, 2018

Conditioning

“Mighty Mouse”

AMRAP 18:

25 Thrusters @40/30kg

20 Box Jumps @24"/20"

15 Calorie Row

10 Toes to Bar

April 26, 2018

Conditioning

EMOM20

Odd Minutes: max Wall Walks

Even Minutes: max Hollow Rocks

April 25, 2018

Conditioning

“Humble Pi”

EMOM16

1: 12/9 Calorie Row

2: 7 Deadlifts @100/70kg + 2 Handstand Push-ups

3: 12/9 Calorie Row

4: 10 Chest to Bar Pull-Ups

April 24, 2018

Strength

Build to a Heavy Single Pause Front Squat

Conditioning

“Engine Room”
5 Rounds, Every Round 3 Minutes Time Cap to finish:
250 Meter Row
9 Thrusters @40/30kg

April 23, 2018

Conditioning

“Opposite Day”

AMRAP 14:

20 AbMat Sit-Ups

20/15 Calorie Row

20 Burpees

April 22, 2018

Team WOD

Teams of 3:

AMRAP 30:

50 Cal Row

75 Wall Balls @9/6kg

50 Power Cleans @50/30kg

Add 10/5kg to the barbell each round

Athletes can split the reps as they want

April 20, 2018

Conditioning

5 Rounds for time:

27 Air Squats

15/12 Cal Row

15 KB Swings @24/16 kg

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December 5, 2018

December 4, 2018

December 3, 2018

December 2, 2018

November 30, 2018

November 29, 2018

November 28, 2018

November 27, 2018

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November 25, 2018

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