Tuesday 220614

Date:

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WOD-

In 12:00, build to a heavy 3 rep touch and go power snatch

Rest 4:00 then,

As many rounds as possible in 12:00 of
Row 21(18) calories
15 Power snatch 95#(65#)
9 Burpee box jump overs 20″ for everyone

SPRINT-

Annie On The Water:

100 Double Unders
50 Cal Row
50 AbMat Sit Ups
80 Double Unders
40 Cal Row
40 AbMat Sit Ups
60 Double Unders
30 Cal Row
30 AbMat Sit Ups
40 Double Unders
20 Cal Row
20 AbMat Sit Ups
20 Double Unders
10 Cal Row
10 AbMat Sit Ups

 

 

 

━ Past WODs

Wednesday 240320

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Wednesday 240103

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Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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