5 Rounds for Time:
6 – Front Squats 9 – Squat Clean 12 – Thrusters 15 – Pull Ups (95/65)
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TEAM WOD
Team Obstacle/Sled Relay You will have to just come and find out the rest for yourselves :) 200 run - Snatch & Clean ladder (20min cap)
Run 200m then complete 5 Snatches & then 5 cleans within 1:00 with progressively ascending weight. Post rounds & weight 4 rounds (18:00 Cap)
50 squats 15 Chest to Bar Pull Ups 15 Ring Dips 30 V-ups 2 Min max of: Weighted Plank(45/25) Double Unders Push Press (95/65) Single leg deadlift 75/45 1min rest between rounds Five rounds for time of:
100 Alternating Ski Lunges 20 Burpees 15 Two-hand dumbbell Bent over row, 50/35 On Ramp: 3 Rounds For Time: 50 overhead lunges (45/25 lb plate) 40 pullups 30 thrusters (95/65) 20 burpees 10 Squat cleans (135/95) 12:00 Min AMRAP
20m DB Bear Crawl 8 – DB Squat Clean & Jerk (40/20) Partner WOD
80 of: Dead Lift (185/115) Box Jumps (24/20) 60 of: Toes to Bar Inch Worms 80 of: DB Snatch (65/45) Sit ups 10 x 200m run
between: 20 pull ups 20 OH Squats 20 Push Ups 20 box jumps 20 Kb Swings 20 Sit Ups 20 squats 20 OH Lunges 20 Push Press 20 burpees |
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