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WOD

17
Oct

Hot mail

Wod 10.18.18

“Hot mail”

10 rounds

100m run

3 power cleans 185/125

6 hspu

16
Oct

Cyclone

WOD 10 . 17 . 18

A. Sled Push 4 sets

50′ high down and 50′ low back

B.

” cyclone ”

AMRAP 15

30 Double unders

15 KBS 70 / 53

10 Push Press  115 / 75

1 Legless Rope climb

 

15
Oct

Snatch Party

WOD 10 . 16 . 18

Snatch Party

4 snatches x 4 min emom

3 snatches x 4 min emom

2 snatches x 4 min emom

1 snatch x 4 min emom

1 min rest between emoms

add weight every new emom

B.

Cash out :  Relay race

100m x 3

250m x 2

400m x 1

250m x 2

100m x 3

14
Oct

Sting Ray

WOD 10 . 15 . 18

A.

7 x 2 back squat

on the 2:30

B.

“Sting Ray ”

3 Rounds

500m Row

25 Situps

10 Burpee DB step overs

 

11
Oct

Fire Pit

WOD 10 . 12 . 18

” Fire Pit ”

30 Calorie Row

25 Toes to bar

15 burpees

30 Deadlifts 225 / 155

15 burpees

25 Toes to bar

30 Calorie Row

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