Author: WodUp

A. Hard-Knock Life

For Time (35 Minute Cap):
50-40-30-20-10:
– Double Unders
– AbMat Sit-ups

Into…

1 Mile Run

Into…

50 Double Unders
5 Single Arm Farmer's Carry(24/16)
40 Double Unders
4 Single Arm Farmer's Carry
30 Double Unders
3 Single Arm Farmer's Carry
20 Double Unders
2 Single Arm Farmer's Carry
10 Double Unders
1 Single Arm Farmer's CarryScoring: Not Scored

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A. "Ladies & Gentlemen" [COMPETE]

5 Rounds For Time [25 Minute Cap]:
– 3 Rounds of "Cindy"
– 1 Round of "DT" (155/105)

————————-
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

1 Round of “DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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

B. After Wod

4 Supersets For Quality:
30 Seconds Box L-Sit hold / Max Box L-Sit hold
20 Barbell Front Rack Hold (Heavy)
30 Seconds Back Extension Hold

https://www.youtube.com/watch?v=GaB9I-ttJ2EScoring: Not Scored

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A. "Ready to Mingle"

Team of 2 :
3 Rounds For Time [25 Minute Time Cap]
600 Meter Run *Together
50 Single Dumbbell Box Step-ups (50/35) (20") *Share
30 Russian Kettlebell Swing (24/18kg) *Together

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

B. Stretch

https://www.youtube.com/watch?v=l2YS1Anq1ycScoring: Not Scored

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A. "Oil Change"

For Time:
1 Mile Run
50 Toes to Bar
30 Power Snatches (115/85)

[28 Minute Cap]Scoring: Not Scored

B. Body Armor

4 Giant Sets:
30 Seconds Max Strict Pull-ups
30 Seconds Max Dumbbell Bench Press
30 Seconds Max Strict Pull-ups

Rest 1:30 Between SetsScoring: Not Scored

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A. PART 1: Back Squat

Build to a Heavy Single [15:00]

*Score = Heaviest LoadScoring: Not Scored

B. PART 2: "Roomba"

On the Minute x 15:
Minute 1: 1 Wallball + Max Burpees
Minute 2: 2 Wallballs + Max Burpees
Minute 3: 3 Wallballs + Max Burpees
…
Minute 15: 15 Wallballs + Max Burpees

Medicine Ball: (20/14)Scoring: Not Scored

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A. Strength

Clean and Jerk

5 Sets:
3 Power Cleans + 1 Push Jerk @ 70-75%Scoring: Not Scored

B. Dream On

AMRAP 20:
1 Power Clean
1 Chest to Bar + 1 Box Dip
100 Meter Run

2 Power Cleans
2 Chest to Bar + 2 Box Dip
100 Meter Run

3 Power Cleans
3 Chest to Bar + 3 Box Dip
100 Meter Run
…
Add 1 Rep Each Round

Barbell: (185/135) Scoring: Not Scored

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A. PUSH / PULL

4 Sets :
– 12 BB Strict Press (65-70 % of 1 RM)
– 12 Strict Pull Up or Max Pull UpScoring: Not Scored

B. WOD

15-12-9-6-3
Devil’s Press (50’s/35’s)
Box Jump Overs (24/20)Scoring: Not Scored

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A. WOD

E4MOM For 16 min :
– 200m Run
– 50 Double Unders
– 10 HSPUScoring: Not Scored

B. AFTER CLASS

Build to Heavy Complex :
1 Power Snatch
1 Hang Snatch

[12 Minute Cap]Scoring: Not Scored

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A. "U-Turn" [COMPETE/TRAIN]

For Time [25 Minute Cap]:
15-12-9-6:
Deadlifts (225/155)
Calorie Bike/ Row / Same reps shuttle runs

Directly Into…

6-9-12-15:
Toes to Bar
Calorie Bike/ Row /Same reps shuttle runs

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

B. After Wod

3 Supersets For Quality:
60 Second Side Plank (Right)
30 Second Ring Hold (Top)
60 Second Side Plank (Left)
30 Second Ring Hold (Bottom) Scoring: Not Scored

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A. “Chipper Gone Bad” [COMPETE/TRAIN]

AMRAP 18:
100 Wallballs (20/14)
80 Single Dumbbell Snatches (50/35)
60 Box Jumps (24”/20”)
40 Single Dumbbell Push Press (50/35)
Max Calorie Row / Bike / Meter Run

*Score = Total CaloriesScoring: Not Scored

B. After Wod

4 Supersets For Quality:
30sec Pinch Grip Plate Hold
1 Minute Weighted Wall Sit

Rest 1 Minute Between Sets

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

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