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2 Min Jumprope AMRAP 10 to 15 min 15 Squat 15 Ab mat situp 15 Box jumps 15 Squat Jacks 15 DB Bear Craw Wod 800 run 3 Round of 7 each pull up, push up, kb swing, dips 400 run 3 rounds of 7 each pull up, push up, kb swing, dips 800 Run 3 rounds x 7 each pull up, push up, kb swing, dips Cash out 10 x 30 sec plank with 50 jumping jack in between each set
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10-5 Ladder KB Swing RL Pistol LL Pistol snatches wod- 21-18-15-1-9-6-3 Clean and Squat/ Burpee Deadlift Jumprope/Doubleunders Box Jumps Cash out: Run 200 30 ghd 30 abmats Buy in- 3 to 6 rounds
50 meter sprint- 15 Burpees 50 meter sprint= 2 sled pulls 50 meter sprint= stair jumps Wod 1- Blake 4 rounds 100 OH walking lunges 30 box jumps 20 wall ball 10 handstand push ups Cash out= 20 second sprint 10 dips 10 ring rows with 25 lunge jumps i between Buy In:
30 sec each station lunge=stairs-bupees=mb slams=mb cleans=squats Wod 1- arnie 21 turkish get ups RA 50 kb swings 21 OH squats RA 50 kb swings 21 oH squats LA 50 kb swings 21 turkish get ups LA WOD 2- 1-10 ladder Clean and jerk/ 1 Round of cindy 2 clean and jerk/1 round of cindy 3 clean and jerk/ 1 round of cindy And so on Cash out- 3 X 10 Planks russian twist reverse crunches dead bug bicycles Buy in: 10 clean and jerk Buy in:
20 yrd Bear Crawl 5 slams/5 Burpees 20 yrd Spider Crawl 5 Slams/Burpees 20 yrd Lunge 5 Slams/Burpee High Knees, butt kicks, kareokee, frog jumps Wod 1- Annie 50/40/30/20/10 Double Unders or Jumproe Sit ups Wod 2= Adam Brown 2 Rounds 24 Each Dead Lift Wall Ball Box Jumps Bench Press Wall Balls Box Jumps Cleans Cash Out: 50 Jumping jacks= 5 push ups every 10 40 windmill= 5 Squat jacks every 10 30 lateral lunge= 5 burpes every 10 Buy in: 2 Rounds
50 Jumping Jacks 40 squats 30 push up 20 pull up 10 Burpes Fight Gone Bad: Circuit 1 minute each- No stop of clock Wall Ball Sumo Dead Lift High Pull Push Press Box Jumps Row Rest 3 Rounds Cash outL 20 Sprints 100 hollow rocks Buy In:
20 Lunges 20 Dips 20 High Knees 20 Butt Kicks 20 Karake 20 Runs Mobility: PVC Pass throughs Hip extentions Pigs on Skates WOD: Angie For Time 100 Pullups 100 Push ups 100 squats 100 situps Cash OutL 25 GHD 25 Side V ups 25 toe touches Buy In:
25 Lunges 5 Burpees 20 Pistols 25 kayaks 25 Row Boats Metcon: Tabata- 20 sec on 10 sec off- 4 Rounds Row Squat Pull up Push UP Sit up Wod: 30-20-10-5 1 Arm KB Swing Ball Slams Weighted Step Ups Cash Out: 2 Rounds 25 Situp 3 Stairs 25 GHD 3 Stairs Buy In:
AMRAP in 12 minutes 30 lunges 15 Wall Ball 30 Jump Rope 10 Push up 15 sit up 5 slams Metcont- 15-10-5 Ring rows Dips Ball Sit ups DB Punches Wod: 50 each or 5 Rounds of 10 Box Jump Pullups KB Swing Walking Lunge Knnes to Elbows Push Press Wall Ball Burpees Jumprope Cash out: 25 Each Sit up GHD Reverse Cruch Bicycles |
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January 2021
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