WOD 1/23/20
Part 1: OTM 10 minutes: 2x Power Clean, 1x Hang Squat Clean Part 2: 4 Rounds: 12x Pull ups 24x Box Jumps (24/20) 8x Squat Clean (115/80)
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Tag: pull up
WOD 1/15/20
AMRAP 5 minutes: 5x Hang Squat Snatch (95/65) 10x Bar Facing Burpees *****REST 2 MINS***** AMRAP 5 minutes: 10x Power Clean (95/65) 20x Pull ups *****REST 2 MINS***** AMRAP 5 minutes: 30x Medball Cleans (20/14) 20x Hollow Rock (40 sec hold)
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WOD 1/8/20
AMRAP 20 minutes: 10x Pull ups 20x Leg Lifts 30x Box Jumps (24/20) 40x Sit Ups
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WOD 1/4/20
800m Run/1000m Row 5 Rounds: 10x Pull ups 20x Hollow Rocks (40 sec Hold) 30x Russian Twist (25/15) 40x DU or “Fancy” Jumps 800m Run/1000m Row
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WOD 12/19/19
The Grind 3 Rounds: 25x Deadlift (185/135) 25x Pull ups 1000m Run or Row 25x Burpees 25x Box Jump (24/20)
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WOD 11/26/19
4 Rounds: 40x Box Jumps (24/20) 20x Power Cleans (115/75) 10x Pull ups
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WOD 11/7/19
Part 1: Push Press (5×5) Part 2: AMRAP 12 MINUTES: 5x Press (75/55) 10x Pull ups 15x Squats
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