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Archive | WODS

Wed. Jan. 20 2021

Metcon:

Partner WOD:

2 Min AMRAP X 16 Rounds

30 Double Unders

9 Hang Power Snatches (95/55)

Max Goblet Squats (53/35) With Remaining Time

*Switch Partners After Every 2 Min Round

** Score Is Total Goblet Squats

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Tues. Jan. 19 2021

Strength/Skill:

Floor Press

Metcon:

For Time:

20 Strict Press (95/55)

10 Box Over Burpees

450 M Run

20 Push Press (125/75)

10 Box Over Burpees

450 M Run

20 Push Jerks (155/95)

10 Box Over Burpees

450 M Run

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Mon. Jan. 18 2021

Strength/Skill:

Back Squat

Metcon:

”Head, Shoulder Knees and Toes”

AMRAP 15:

1 Power Clean

1 Front Squat

7 Toes 2 Bar

*Add 1 Rep To The Clean And Front Squat Each Round

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Fri. Jan. 15 2021

Strength/Skill:

Pause Overhead Squat

Metcon:

3 Rounds For Time:

15 Wall Balls (20/14)

15 Alternating Dumbbell Snatches (50/35)

-3min Rest-

1 Round:

45 Wall Ball (20/14)

45 Alternating Dumbbell Snatches (50/35)

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Thurs. Jan. 14 2021

Strength/Skill:

EMOM 12

Minute 1: 8-10 Strict HSPU

Minute 2: 8-10 Strict Pull-ups

Minute 3: 50s Plank

Metcon:

5 Rounds of

3min on / 1min off:

300m Run / 300m Row / 0.6k Bike

6 Bar Muscle-ups 

MAX Bar-Facing Burpees in remaining time

*Score is total burpees

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