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WOD

3
Dec

Baseline

WOD 12 . 4 . 18

Here is the Fitness Challenge WOD – retest.

Compare to 10 . 9 . 18

“Baseline”

3 Rounds for time

500m Row

400m Run

30 Heavy KBS 70 / 53

 

2
Dec

Overhead Squat Party

WOD 12 . 3 . 18

A.

Overhead Squat party

8 reps every minute for 4 minutes.

rest 1 minute

6 reps every minute for 4 minutes.

rest 1 minute

4 reps every minute for 4 minutes.

rest 1 minute

2 reps every minute for 4 minutes

Score heaviest 2 rep.

no Rack.

B.

12 minute abs.

3 rounds

1 minute sit up

1 minute hollow rock

1 minute plank

1 minute rest

29
Nov

Maverick

“Maverick”

At the 0:00 perform

5 Rounds

7 Snatch 95 / 65

7  pull ups

7 min cap

At 10:00 perform

5 rounds

5 snatch 115 / 75

5 chest to bar pull ups

7 min cap

at 20:00 perform

5 rounds

3 snatch 135 / 85

3 bar muscle ups

7 min cap

28
Nov

Orbit

WOD 11 . 29 . 18

” Orbit ”

30 min EMOM

6 Rounds

minute 1 : Bike 10 calories

minute 2 : 12 box jump overs

minute 3 : 12 calorie row

minute 4 : 12 Dumbbell Push Press

minute 5 : 12 toes to bar

27
Nov

Hercules

WOD 11 . 28 . 18

A. Work up to a heavy hang squat clean

B.

” Hercules ”

8 min AMRAP

4 Hang Squat cleans 155 / 115

8 HSPU

Rest 2 min

4 Min AMRAP

2 Hang squat cleans 155 / 115

4 Burpees over bar