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WOD

28
Jan

The Dark Knight

A.

Build to a heavy 3 rep thruster to pre load for WOD – no rack.

12 minutes.

B.

” The Dark Knight ”

Run 400m

21 Thrusters 95 / 65

21 pull ups

Run 400m

15 Thrusters 115 / 75

15 Chest bar pull ups

Run 400m

9 Thrusters 135 / 85

9 Bar muscle ups

 

25
Jan

Jigsaw

WOD 1 . 26 . 18

Jig saw

15 – 12 – 9 – 6 – 3

Front Squats 155 / 95

HSPU

Burpees over the bar

24
Jan

Jungle Fever

WOD 1 . 25 . 18

“Jungle Fever”

AMRAP 14

4 Power Snatch 135 / 85

8 Toes to bar

16 Double Unders

 

22
Jan

Kelly

The Dunk lady will be here at 3pm today. Remember to bring your towel and suit. We will repeat KELLY again. I have records of everyone’s prior score. Have Fun. Get after it!

WOD 1 . 23 . 18

Kelly

5 Rounds

400m Run

30 Box jumps 24 / 20

30 wall balls 20 / 14

30 min CAP