Author: WodUp

A. Part A

3 sets :
10 Horizontal Ring Rows
10 Plate Good MorningsScoring: Not Scored

B. WOD

For Time
2 Rounds :
10 TTB
20 DB Snatches (50/35)
10 C2B

2 Rounds :
10 TTB
20 DB Snatches
10 Strict Pull Ups

2 Rounds :
10 TTB
20 DB Snatches
10 Kipping Pull UpsScoring: Not Scored

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A. STRENGTH

PUSH PRESS [10:00]
Build to a Heavy Set of 3Scoring: Not Scored

B. "Open Workout 12.4"

AMRAP 12:
150 Wall balls (14/10)
90 Double Unders
30 Burpees to a Target

*Score = Rounds + RepsScoring: Not Scored

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A. STRENGTH

Build to a Heavy Single : Power SnatchScoring: Not Scored

B. "SCARFACE"

For Time
2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

*Score = Time it takes to complete the workoutScoring: Not Scored

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A. SKILL

– Handstand Hold Against Wall
– Ring Dip Hold
Then..
20 sec each movement x 3 Rounds

https://youtu.be/yO0CiQQ1cPQScoring: Not Scored

B. HERO WOD "J.T."

21-15-9 reps of :
Handstand Push Ups
Ring Dips
Push UpsScoring: Not Scored

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WorkoutPreview Error: No Workout Provided

B. “SPLIT DECISION”

EMOM for 20 minutes
Odd: 3 Wall Walks
Even: 6 Sumo Deadlift High-Pulls (115/75)Scoring: Not Scored

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A. STRENGTH

Build to a Heavy Set of 5 : Front Squats

[12 Mins Cap]Scoring: Not Scored

B. "Seventh Wonder"

7 Rounds For Time [18 Minute Cap]:
7 Double Dumbbell Front Squats
7 Chest to Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes to Bar

Dumbbells: (50's/35's)
*Score = Time it takes to complete the workoutScoring: Not Scored

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A. STRENGTH

Build To Heavy Complex: [10 Mins Cap]
1 Power Clean
1 Squat CleanScoring: Not Scored

B. "Doce"

3 Rounds x AMRAP 5 :
27/21 Calorie Row or 21/15 Calorie Bike or 400 Meter Run
21 Power Cleans
15 Burpee Over The Bars(24"/20")

Rest 4 Minutes Between Rounds

Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)

*Score=Sum Total of RepsScoring: Not Scored

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A. PART A

Clean Pull 3×6 (RPE 6)Scoring: Not Scored

B. PART B

For Time :
10-9-8-7-6-5-4-3-2-1 :
Deadlifts (225/155)
HSPU / Pike Push UpsScoring: Not Scored

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A. "Hidden Valley"

[TEAMS OF 2]
AMRAP 25:
Buy-In: 800 Meter Team Med-Ball Run

Directly Into..

Max Unbroken Set of Wallballs (each)

After Each Set:
10 Toes to Bar
200 Meter Med-Ball Run

* Switch When Partner Breaks
* Each Partner Has Own Med-Ball
* Score Is Total WallballsScoring: Not Scored

B. After Wod

Not For Time:
400 Meter Farmers Carry
2 Minute Dead Hang
1 Minute Plate Pinch

https://www.youtube.com/watch?v=pzdHuloZVocScoring: Not Scored

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A. STRENGTH

Build To Heavy Single : Squat Snatch

[12 Mins Cap]Scoring: Not Scored

B. “Hello Darkness”

For Time [18 Minute Cap]:
36 Burpee Pull-ups
63 Dumbbell Hang Snatches (50/35)
1200m Run or 1500/1200m Row

*Score = Time it takes to complete the workout.Scoring: Not Scored

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