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Partner WOD: 6 rounds 400m Med ball carry 60 KB swings 40 box jumps 20 pull-ups RM Sent from my iPhone ...

Back squats A.) [email protected]% B.) 3x5(+5) Front squats A.) 3x6-10(+5%) B.) 3x6-10(+5) WOD: Bear Complex 3 rounds of 3 unbroken reps w/2min rest between each round 1 rep consist of: 1 power clean 1 front squat 1 push press 1 back squat 1...

WOD #1: "Cindy" 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Rest 5 minutes WOD #2: "Annie" 50/40/30/20/10 Double unders Sit-ups RM Sent from my iPhone ...

Snatch warm up Snatch balance Snatch A.) [email protected]% every 90 seconds B.) 5x3(+5) Deadlift A.) speed: [email protected]% every 10 seconds B.) 5 RM(+10) WOD: for time 100 yard shuttle sprint 30 ball slams AHAP Rest 1 minute 100 yard shuttle sprint 20 man...

Bench press A.) [email protected]% B.) 3x6-10(+5) Strict press A.) [email protected]% B.) 3x6-10(+5) DB rows 1 arm: 5x10-12(+) DB front raises: 3x10-12(+) DB curls alt: 3x12(+) Practice: double unders and handstand holds RM Sent from my iPhone ...

Clean work A.) pause below knee: 60x3, 65x3, 70x3x3, then up to a heavy triple B.) 5x3(+5) Back squats A.) [email protected]% B.) 3x6-10(+5) WOD: for time from CFF 9 thrusters 19 toes to bar 6 thrusters 16 toes to bar 3...

Cat's filthy 40 Birthday WOD! 40 min AMRAP 7 DL 17 bar over burpees 7 power cleans 17 double unders 7 push press 17 pull-ups 400 m run Bar weight: 155/105# RM Sent from my iPhone ...

Back squats A.) [email protected]% OTM B.) 3x5(+5) Front squats A.) 3x6-8(~50% of BS) B.) 3x6-8(+) WOD: "DT" 155/105 12 DL 9 HPC 6 PJ RM Sent from my iPhone ...

Snatch Warm up Snatch balance Snatch A.) 60x3, 65x3, 70% x3x3, up to heavy triple B.) 5x3(+5) WOD: "Angie" 100 pull-ups 100 push-ups 100 sit-ups 100 air squats RM Sent from my iPhone ...

Burgener warm up Power cleans A.) [email protected]% every 90 seconds B.) 5x3(+5) Deadlift A.) [email protected]% B.) 5 RM(+10) WOD: for time weight: 95#/65# 1/2 gasser 20 thrusters 1/2 gasser 15 thrusters 1/2 gasser 10 thrusters 1/2 gasser 5 thrusters RM Sent from my iPhone ...