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“Chad”

Individual: 1000 box step ups (20 inch) with a 45/35lb ruck Phatturday WOD: Teams of 4 1000 box step ups shared, weighted 20 inch box. vested 20/14, *G 45/35/20 Ruck *1 person working at all times *no more than 2 people working at anytime at every interval of 200 step ups, team does; 5 pull […]

“Murph”

Wod: 1 mile run 100 pull-ups 200 pushups 300 squats 1 mile run

“Happy birthday Stasko!!!”

Lift: BS w3c3 75-85-95-85-75% 5 3 1+ 3 5+ Wod: 30 Rounds For Time (25 min cap) 5 Wall Ball Shots (20/14 lb) 3 Handstand Push-Ups 1 Power Clean (225/155 lb) Core + Gym: Seated good mornings 3sx10r Dips 5sx10 kipping

“N’sync”

Zachary Tellier – partner split reps. you go, I go (650reps total, 325each) should be 20-25min For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats 2 min rest 3 min, 1:1, […]

“12 Days of Christmas”

1 Muscle up 2 Jerks 3 Front Squats 4 Hang power cleans 5 Deadlifts 6 Burpees 7 TTB 8 BJ 9 Wall ball 10 pull-ups 11 HSPU 12 Pistols

“Happy trail? You mean disappointment trail”

Primer Wod: 10 min for quality 200 m run 5 OHS 95/65 10 TTB cycled Wod: 155/105-125/95-95/65 G*185/125 16 Minute Time Cap 500M Ski Erg 1 Round Heavy DT 155/105-185/125) 500M Row 1 Round Heavy DT (185/125) 50 Cals Assault Bike 1 Round Heavy DT (185/125) Into: STRETCH!!!!

“Armistice Day”

Wod: 3 rounds (50/35) 22 db snatch alternating 22 db squats (rack position) 22 Pushups 400 m run/row/ski (pace) Into: HEAVY TRIPLE DEADLIFT -Or- any lift.

“Ever heard of: 1 layer of dust is better than 5?”

Lift: wk 2 Snatch complex x 5min emom PS + Snatch balance + Tall snatch + Snatch (+wt) Into: 2rm snatch Lift 2: 5sx3rm back squat Wod: DT 10min cap 155/105-135/95-95/65 12 deadlifts 9 HPC 6 PJ Core: L-sit :30 sec x 3s

“Suck it England. Except for you John, you’re cool”

For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14 lb) DBall toss (80/50 lb) Push Press or DB push press (45/35 lb) As a team, complete a total of 1776 reps involving all exercises in any […]

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