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WOD's
Jan 2, 2018
'Bill'
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Dec 29, 2017
3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups
Dec 27, 2017
'Le Chick'
5 rounds for time of:
7 reps squat cleans / 165-lbs
7 reps shoulder to overhead / 165-lbs
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Dec 23, 2017
3 rounds for time of:
Row 250 meters
21 reps dumbbell thrusters / 30-lbs
12 chest-to-bar pull-ups
Dec 17, 2017
4 rounds of:
1 minute kettlebell snatches / 1.5-pood
1 minute of sit-ups
1 minute of lunges
Dec 16, 2017
10 rounds of:
100-meter sprint
Rest 90 seconds
Dec 14, 2017
For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters
Dec 10, 2017
Back squat
10-8-6-4-2 reps
Shoulder press
10-8-6-4-2 reps
Deadlift
10-8-6-4-2 reps
Nov 19, 2017
'Griff'
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Nov 17, 2017
'Fran'
21-15-9 reps of:
Thrusters / 95-lbs
Pull-ups
Nov 11, 2017
'Viola'
AMRAP 20':
Run 400 meters
11 power snatches / 95-lbs
17 pull-ups
13 power cleans / 95-lbs
Nov 5, 2017
For time:
30 overhead squats / 115-lbs
15 muscle-ups
20 overhead squats / 115-lbs
10 muscle-ups