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WOD

WOD for November 28, 2017


Strength/Skill: 3 rounds of 10 bulgarian split squats and 10 seated DB presses

WOD: “Rowling”
10 rounds against a partner
Stop closest to 100m
10 burpees to loser each round

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WOD

WOD for November 27, 2017


WOD: Scott’s Filty 51
51 Box jump (24/20)
51 Jumping pull-ups
51 Kettlebell swings (53/35)
Walking Lunge, 51 steps
51 Knees to elbows
51 Push press (45/35)
51 Back extensions
51 Wall ball shots (20/14)
51 Burpees
51 Double unders

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WOD

WOD for November 22, 2017


Skill/Strength: 20-10-5 Back Squat

WOD: 15 min AMRAP
10 DB cleans (40/30)
10 renegade rows
10 one arm OH lunges

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WOD

WOD for November 21, 2017


Strength/Skill: 3-3-3-3 Hang Squat Cleans and handstand work between sets

WOD: EMOTM for 12 mins
1 pull up
1 burpee
1 squat
*increase by 1 rep each round until failure (scale is jumping pull ups)

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WOD

WOD for November 20, 2017


Strength/Skill: 5 rounds of 10 SDHP and 20 GHD sit ups

WOD: 3 rounds
1 min KB swings
1 min DUs
1 min goblet squats
1 min HRPU
Rest 1 min

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WOD

WOD for November 17, 2017


Strength/Skill: 3-3-3-3-3 front squats at 80%

WOD: 15 min AMRAP
Run 100m
20 sit-ups
10 burpee box jump overs
20 walking lunges

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WOD

WOD for November 16, 2017


Skill/Strength: 5 rounds of bar or jumping muscle ups and 30 hollow rocks

WOD: EMOTM for 15 mins
1 squat clean
2 hang power cleans
1 split jerk
@75-80% of your lowest lift

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WOD

WOD for November 15, 2017


Strength/Skill: 5 x 3 OHS and 50 flutter kicks between sets

WOD: 60 calorie row
50 Wallballs
40 push presses
30 jump squats
20 front rack lunges
10 hang snacthes
5 ring dips

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WOD

WOD for November 14, 2017


Strength/Skill: 3 rounds of bar bent over lateral rows and 10 ab roll outs

WOD: 4RFT
10 K2E
15 DB Jerks (40/30)
20 DB lunges

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WOD

WOD for November 13, 2017


Skill: 5-5-5-5 touch and go deadlifts at 75%

WOD: Run 400m
50 DUs
50 Mountain Climbers
Run 800m
50 DUs
50 Mountain Climbers
Run 400m