Mobility
Dynamic
WOD
Death By Burpee
Every minute on the minute for 20 minutes.
1 burpee first minute
2 burpees second minute
3 burpees third minute and so on.
If you fall of the clock, start at 5 or so and start working your way back up.
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Mobility
Dynamic
WOD
5 Power Cleans 225/155
400m Run
10 Power Cleans 185/135
400m Run
15 Power Cleans 135/95
400m Run
Rest as needed
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Mobility
Dynamic
WOD
Double Double Under Annie
100-80-60-40-20 Double Unders
50-40-30-20-10 Sit Ups
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Mobility
Dynamic
WOD
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Partition the pull-ups, push ups and squats as needed to get through them. Expect this workout to take longer than our normal Saturday WOD.
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Mobility
Dynamic
WOD
5 Rounds
10 Air Squats
15 KB Swings
20 Step Ups – not box jumps
Go easy if you are planning to workout tomorrow.
Alternate WOD
3 Rounds of Lynne
A) Max Reps fairly heavy Bench Press.
B) Max reps pull ups – if it is more than 50, do strict.
Move directly from A to B, then rest as needed before going again.
Tomorrows WOD is a long one.
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Mobility
Dynamic
WOD
5 Rounds
10 Vert Jumps – touch a target on the wall or suspended above your head (make sure your heals touch the floor between jumps)
10 Hand Release Push ups
Run 200m
Alternate WOD (you can chose to substitute this if you are preparing for the OPEN, if you like.)
50m heavy sled pull
15 GHD Sit Ups
Rest 2 mins between rounds
Sled pull- heavy enough that you have to walk – use heel to toe motion and upright torso as you walk – this is to better engage the posterior chain.
Heads up – Saturday will be a long one.
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Mobility
Dynamic
WOD
4 RFT:
15 KBS 35/25
12 Hand Release Chest Slap Push ups
9 Strict Pull ups use a band if needed
6 Strict HSPU
3 Muscle ups
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Mobility
Dynamic
WOD
Max Rounds
5 Cycles – 3 mins per cycle
AMRAP
3 Power Cleans 135/95
6 Push Ups
9 Squats
Rest 60 secs between cycles.
Aim for a minimum of 3 Rounds.
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Mobility
Dynamic
WOD
25-20-15-10-5 KB Swings 70/53
5-10-15-20-25 Wall Ball 20/14
20 double unders between rounds
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Mobility
Dynamic
WOD
McFlurry
21-15-9
Cleans 135/95
DB Thrusters 35/25
Pull Ups
Run 400m for each round.
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