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WOD

20
Nov

Build a Bear

WOD 11 . 21 . 17

” Build a Bear ”

 

15 min AMRAP

15 box jump over 24 / 20

15 snatches

Snatch weight increases every round

Round 1 : 75 / 55

Round 2 : 115 / 75

Round 3 : 135 / 85

Round 4 : 165 / 95

Round 5 AMRAP 185 / 105

 

19
Nov

Fran

WOD 11 . 20 . 17

 

” Fran ”

21 – 15 – 9

Thrusters 95 / 65

Pull ups

16
Nov

Ethanol

WOD 11 . 17 . 17

”  Ethanol ”

 

For time

21 – 18 – 15 – 9

Hang Power Clean 115 / 75

Burpees over the bar

 

15
Nov

Row Row Row Your Bell

 

We are doing a sweat shirt order. $50.00. These are nice 80 / 20 tri blend, soft , sweatshirts. Charcoal grey with white letters. We are only doing a pre – order for these, there will not be any extra order. make sure you sign up on the whiteboard. The image above, just shows the logo, the sweatshirt itself will be more triblend and darker grey.

WOD 11 . 16 . 17

 

” Row Row Row your Bell ”

For time

500m Row

50 Alternating DB Snatch 50 / 35

500m Row

50 One arm DB OHS 50 / 35

500m Row

50 one arm DB push press 50 / 35

14
Nov

Gymnasty Chipper

WOD 11. 15 . 17

” The Gymnasty chipper ”

Accumulate 1 min L hold from pull up bar

80 Double unders

60 situps

40 Pull ups

20 Hand Stand Push Ups

1 min l hold from pull up bar

20 Hand Stand Push ups

40 pull ups

60 situps

80 double unders

1 min l hold from pull up bar

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