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May 27th, 2017

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Today’s WOD

5 rds for time with a partner

50 min time cap

20 power cleans 135/95

30 pull ups

40 med ball sit ups 20/14

400m run


May 26th, 2017

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Today’s WOD

A1. Front squats x 3-5 reps @ 85-90%, rest 20 sec

A2. Plank x 1 min, rest 2 min x 5

+

9 Min AMRAP

3 Deadlifts @ 315/225

12 Wall balls

Notes: – use rings for plank if you want to step it up – UB wall balls?

 

 


May 25th, 2017

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Today’s WOD

Go every 3 min x 5 sets: Power clean x 1.1.1 @ 90% Run/Row sprint x 200/250m

+

In 6 min perform:

400m run

15 Push press @ 135/95 20

American KBS @ 2/1.5

In remaining time –

AMRAP

pull ups

REST 4 min

in 6 min perform:

Run/Row 1000m

In remaining time –

AMRAP burpees OVER the rower/bar


May 24th, 2017

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Today’s WOD

A1. Bench Press x 3-5 reps @ 85-90%, rest 10 sec

A2. Hollow hold x 30 sec, rest 2 min x 5

+

4 alternating 2 min rounds with a partner

10 Clapping push ups – Rx’d + = HSPU’s

Row – for meters

*1 person working at a time, score is total meters

Notes: – finish push ups quickly and row hard

 


May 23rd, 2017

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We had a great turnout today for Lars’ Farewell WOD. Thanks to everyone who came out to wish Lars well as he moves on to a new chapter in his life.

Today’s WOD

A1. Back squat x 3-5 reps @ 85-90%rest 1 min

A2. Strict C2B pull ups x 6-10 reps, rest 2 min x 5 sets

+

4 Rds for time:

8/leg Alternating front rack lunges @ 135/95

10 Burpee Box overs @ 24/20″

12 Alternating KB snatch @ 1.5/1 50 DU’s

Notes:  Not hitting the reps or range of motion on the C2B pull ups? Scale so that you can


May 22nd, 2017

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Well will miss you Larsina 🙂

Today’s WOD

“Tribute to Lars”

teams of 6

1 person on the rower until 15 k is complete, switch any time. Each person must do their share of other movements. Teams must run together on sleds and farmers carry.

Teams 1 to 5 will start on sled barrow and work down through the movements.

Teams 6 to 10 will start on the tire flips and work up through the movements.

1000m sled barrow run 180/135

200 push ups

500m sled pull 75/50

200 kb swings 1.5/1.0

1000m uneven framers carry 1.5/1.0

50m tire flip, big tire


May 20th, 2017

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Today’s WOD

Partner WOD
I go you go

12 min amrap

200 m run
12 min amrap
6 snatch grip deadlifts 115/75
6 power snatch 115/75

12 min amrap

5 pull ups
10 push ups
15 air squats