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Last 7 WODS

Gymnastics: Ring complex hold 5s inverted hold 5 sec skin the cat x3-4 sets

WOD: AMRAP 10
7 Squat Clean Thrusters 115/75
40 Double Unders

Skill: Max Box jump

WOD: TEAMS OF 3
60 Alternating Tire flips
100 Alternating Situps
2K Row*
100 Alternating Sit Ups
400m Team Run
*1 Partner Working at a Time

Gymnastics: Accumulate 2 min in a hold: Handstand / Headstand

WOD: AMRAP 14
5 Handstand Push Up
10 Toes to Bar
15 Russian Kettlebell Swings 53/44

Barbell: 15 min Back Squat
Find a heavy single

WOD:
400m Run
12 Power Cleans 135/95
200m Run
9 Power Cleans
100m Run
6 Power Cleans

Barbell: Snatch Complex
1 Muscle Snatch + Power Snatch + 1 Full Snatch x 5

WOD: 3 Rounds
250m Row
25 Wall Balls 20/14
15 Burpees

Gymnastics: Headstand + strict HSPU + HS hold

WOD:
400m Run
30 GHD sit up
100m Farmers Carry (AHAP)
30 Ghd sit up
400m Run

Gymnastics: Bar Complex
3 strict pull up + 1 Pull over
OR 3 strict L-Pull up + Pull over + 1 L-Bar MU negative
*perform 3-5 sets of the complexs

AMRAP 20
Row 500m
50m Overhead Kettlebell carry right arm/ 50m Overhead Kettlebell carry left arm
50 Double Unders
Rest 1 Minute between
*alternate arms before moving to Double Unders

Full WODS Archive

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