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Last 7 WODS



Kick-start your fitness before the holiday madness!


Barbell: Power Snatch Build to a heavy Triple *3 singles back to back

WOD: Fran 21-15-9 Thrusters 95/65 Pull up

Skill: Rope climbs **choose one L-sit RC x 6 Legless RC x6 Rope Climb x6

WOD: From minutes 0-5
1 Power Clean *Go up in weight each time. Score is heaviest weight. From minutes 5-10
50 T2B for time *Mandatory rest until minute 10
3 Rounds for time
7 UB Power Cleans (135/95)
10 UB Pull Ups
*For every break, drop and do 3 burpees.

Skill: Unstable OH BB walk *going back and forth facing turf Carry BB with KB hanging *more lighter ones the better x5

WOD: 100 Double Unders
25 Step Down Box Jumps (24/20)
1 Mile Run
25 Step Down Box Jumps
100 Double Unders


Barbell: EMOM 6
2 Back Squat @75-85%

1K Row
MAX Wall Balls with Remaining Time
REST 3:00

AMRAP 6:00
1K Row
MAX Wall Balls with Remaining Time
*goal is to finish first row in 4min or less in a perfect world
*finish second row in 5min or less

Gymnastics: Bar Comple x4-5
-3 Beat Swings
-3 T2B
-3 Kipping Pull Ups
Bar Complex
-3 Strict T2B
-3 Kipping T2B
-3 Bar Muscle Ups

WOD: AMRAP 15:00
300m Run
12 Alternating DB Snatches (HEAVY)
15 C2B Pull Ups

Barbell: Hang Snatch Find a heavy triple

WOD: Buy In: 20 Front Squats (135/95)
3 Rounds of 10 Shoulder to Over Head 135/95
10 Over the Bar Burpees

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