Strength:
Front Squat 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
"Diane"
21-15-9
Deadlift (225/153)
Handstand Push-Ups

4:51 Rxd P.R.


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20 min EMOM
First minute:
30 Double-Unders
Second minute:
10 Alternating KB Snatch 53/35

Rinse and repeat

Finished


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"Griff"
For Time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards

14:38


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Angie

100 pull ups
100 push ups
100 sit ups
100 squats

19:58 Rxd. Butterfly pull ups

P.R.

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5 RFT

40 DUs
30 KBs 1.5/1.0
20 Box jumps 24"/20"
10 pull ups

25:45 Rxd.


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AMRAP 20"

Run 100m
10m handstand walk (33 feet)
10 squats
10 TTB

5 rds plus 20 feet


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Row 2000m
EMOM 5 burpees
-no burpees until minute 1 is complete on rower

11:41


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Strength:
Deadlift 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.
These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 15 min time cap.

WOD:
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by "No-Thank-you"*
** Rest 3 Minutes **
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by Hand Stand Push-Up

*"No-Thank-You":
- 1 Pull-Up
- 1 Knee to Elbow
- 1 Toes to Bar

DL to 385

Got thru 6 min of No Thank you's and all rds of HSPU


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DB Lynne

101 reps 65lb DB


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WOD

2 Strict pull ups
2 Front squat 185/135
50 DUs

4 Strict pull ups
4 Front squat 185/135
40 DUs

6 Strict pull ups
6 Front squat 185/135
30 DUs

8 Strict pull ups
8 Front squat 185/135
20 DUs

10 Strict pull ups
10 Front squat 185/135
10 DUs

8:39 Rxd



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WOD:
Every 3 minutes for FOUR rounds:
400m Run or Row 500m
Max rep burpees in the remaining time in the 3 minute block
*Rest 1 minute between rounds

Run

71 burpees

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5 RFT

12' HS walk
15 TTB
30 DUs


14:24

Previous 16:15

All HS walks broken. Sped up DUs and that helped

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Press 5! Failed at 205

5 RFT

12' HS walk
15 TTB
30 DUs

16:15

Put together 3 things I suck at and this is what you get. Good practice.


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WOD:

25 minute time cap

25 Double-Unders
10 Power Clean 135/95 - 95/65
10 Pull-ups

25 Double-Unders
9 Power Clean 135/95 - 95/65
9 Pull-ups

25 Double-Unders
8 Power Clean 135/95 - 95/65
8 Pull-ups

25 Double-Unders
7 Power Clean 135/95 - 95/65
7 Pull-ups

25 Double-Unders
6 Power Clean 135/95 - 95/65
6 Pull-ups

25 Double-Unders
5 Power Clean 135/95 - 95/65
5 Pull-ups

25 Double-Unders
4 Power Clean 135/95 - 95/65
4 Pull-ups

25 Double-Unders
3 Power Clean 135/95 - 95/65
3 Pull-ups

25 Double-Unders
2 Power Clean 135/95 - 95/65
2 Pull-ups

25 Double-Unders
1 Power Clean 135/95 - 95/65
1 Pull-ups

16:59 Rxd

Sick right now but the doubles got me


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20 min AMRAP

5 TTB
10 push ups
15 squats

16 plus 10 squats


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15-12-9

OHS 135
TTB

5:30 Rxd

Like a bomb goin off


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Strength:
Back Squat 6x1 @ 90%

WOD:
Every minute on the minute for 20 minutes complete:
Even Minutes: Max rep Double Unders
Odd Minutes: Max Calories Row

517


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WOD:
"Jorge"
For time:
30 GHD Sit-ups
15 Squat Cleans (155/105)
24 GHD Sit-ups
12 Squat Cleans
18 GHD Sit-ups
9 Squat Cleans
12 GHD Sit-ups
6 Squat Cleans
6 GHD Sit-ups
3 Squat Cleans

Subbed TTB for GHD cause I did it at home.

21:16


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Strength:
Overhead Squats 5x3 @ 80%

WOD:
3 Rounds
800m Run
10 Front Squat (135/95)

13:56 Rxd


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WOD:

"Gymnasty"
10 Muscle Ups
20 Handstand Push-ups
30 Toes to Bar
40 Squats
50 Box Jumps (24/20)
40 Squats
30 Toes to Bar
20 Handstand Push-ups
10 Muscle Ups
*40 minute time cap

19:25 Rxd


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