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“I’m 5 hours ahead.”

WOD 1 1 round for cals 5 min cap, 1x through; P1 dead hang, ME (timer) P2 ECHO bike, max cals 1 min rest switch 2 min transition WOD 2 – 20 min AMRAP split reps evenly, 50 Double Unders 50 HPS 95/65 50 Box step ups 24/20 50 KBs, 53/35 50 burpees *score is […]

“I am 5’7”, but my wife thinks I’m 5’9””

Wod: 15 min AMRAP P1: 10 Box jumps 10 Push press (135/95, 95/65) 10 ring row (G: feet elevated) P2: 400 M (to ice cream shop and back) (G:vested) ⁃ 3 min rest 10 min AMRAP 3 HSPU 2 power cleans + 1 Front squat (185/125, 155/105)

“Pumping Iron”

Cardio buy in: 6min AMRAP P1: 200m row P2: 10 KBs 10 goblet squats 10 KB DL 2 min prep sesh 3 rounds for time of: P1: 50 wall-ball shots
P2: 50 burpee box jump-overs Switch Each partner accumulating 150 reps of each movement Can partition *G – as programed 25 min cap

“Long walks on the beach”

Buy in: 100 DBall toss Chipper: 100 box jump overs 50 hang clusters 95/65 100 KBS 50 PJ 100 pull ups 50 Sit ups weighted plate 100 push ups YGIG, Split reps evenly

“Eddie O’s? More like Eddie Ho’s”

Buy in: 4rds synchro 5 push ups 10 KBs Russian 53/35 15 Sit ups -1 min trans- 3 x P1: 2 min for 20 wall balls and ME cals row P2: 1 min ME PC/PJ, 135/95 – 1 min rest Switch Buy out: 4x Relay P1: 50ft burpee broad jump P2: Dbl KB/DB hold – […]

“If everyone is doing it then I should do it too”

FOR TIME: Buy in: 5 rds – synchro 5 push ups 10 sit ups 15 squats -1 min transition- Split reps, ygig 20 DB burpee DL, 50/35 20 DB S2OH 40 box step over, *G = jump 40 WBs Every 2 rounds – row for 2 min WOD is done when 1500m is accumulated, *G […]

“Happy birthday Abby!!!”

3 Rounds For Total Reps in 24 minutes
 2 minute Wall Ball 1 min 

synchro step ups 2 minute k-swings 1 min Synchro step ups 2 minute MAX CAls Runner *Partners split time/reps anyhow Buy out: AFAP 10-9-8-7-6-5-4-3-2-1: TTB You go I go (each person does all reps) Games: dumbell step ups 50/35

“It’s only ok when I do it”

18 min AMRAP Shared, ygig 30 Ring rows – elevated 4 clean complex (C/PC/HC) – adding 2 per round, 95/65 75/55 8 burpee box over into wall walks 400m run 2 min reset 4 min, ygig ME wall balls

“DU’s are easy”

P1: ski, bike or run steady state cardio P2: 10 push ups 15 kb side crunches (each side) 30 mountain climbers 2 rounds then partners switch 10 min AMRAP 1 MIN TRANSITION P1: ski, bike or run steady state cardio P2: 10 pike pushups 15 kb swings 30 plank jacks 2 rounds then partners switch […]

“Taking bets on the Valentine’s Day balloon”

AMRAP 20min: P1 (Timer): 50 ft mixed grip lunge (OH/FR) KB or DB 1 Rope Climb 50 ft mixed grip lunge (OH/FR) KB or DB 10 TTB P2: Cal echo (Score) Into: 5 min 1:1 YGIG Clean and jerk for total lbs moved

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