23rd July, 2016

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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20th July, 2016

WOD

Three rounds for time of:
10 reps Overhead squat, (135/95 pound)
50 Double-unders

Skill

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

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18th July, 2016

WOD

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
100 Double Unders

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WE LIKE TO POSE

14th July, 2016

WOD

WOD-A

Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch

Post methods and loads for the kettlebell burpees, thrusters, and snatch

WOD-B

Barbell Row
5-5-5-5-5

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