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WOD

25
Apr

The Ghost

WOD 4 . 26 . 18

” The Ghost ”

Bring your lungs to this one. Time to work on our conditioning.

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed

24
Apr

From the window to the wall

WOD 4 . 25 . 18

A. Push Jerk Practice

10 – 8 – 6 – 4 – 2 – 1

B.

” From the Window to the Wall ”

For time

10 Push Jerks 185 / 125

25 Toes to bar

50 air squats

5 Rope Climbs

50 air squats

25 Toes to bar

10 Push Jerks 185 / 125

23
Apr

The Captain

WOD 4 . 24. 18

” The Captain ”

3 Rounds

20 Deadlifts 225 / 155

20 HSPU

20 Box Jumps 24 / 20

22
Apr

“Dr Downhill ”

wod 4-23-18

a. Ovhd squat 10-10-10-10

b. For time

“ dr downhill “

1000m run

50 wall balls

10 ring muscle ups

scale : 10 jumping ring muscle ups

or

20 pull ups and 20 push ups

19
Apr

Cleaning Cindy

WOD 4 . 20 . 18

A. Work up to a heavy power clean in 10 min

B.

AMRAP 13

Power Clean 1 , 2 , 3, 4, 5, ETC

After each set perform 1 Round of Cindy :

5 pull ups ( scale 5 ring rows )

10 push ups

15 squats

Use 155 / 105 for barbell

1 2 3 36