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Strong all day long
WOD
For time:
400m run
21 Front Squat
400m run
15 Overhead Squat
400m run
9 Thruster
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Kettlebell Swing
WOD
Amrap 12min:
15m HS Walk
20 Toes to bar
40 Air Squat
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Dreams come true. Without that possibility, nature would not incite us to have them. – John Updike
WOD
5 Rounds of:
1min amrap Cal AB
30s amrap BW Deadlift
30s Rest
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Live now. Do it now. Take risks. This life is yours.
WOD
4 rounds for time:
35 KB Sumo Deadlift high pull 24/16kg
14 KB Overhead Walking Lunge
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Wonderful things grow from positive expectations.
WOD
30min amrap in Team of 2:
2k/1.6k Row
Elizabeth – 21-15-9 reps of:
Squat Clean 60/40kg
Ring Dips
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STRONG Women
WOD
3 Rounds for time:
14 KB Goblet Squat 32/24
14 Toes to bar
100m KB Suitcase Carry 32/24
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Hero WOD: Wilhelm Tell
3 Rounds of:
50 Double unders
20 DB Snatch 30/20kg (70/45lbs), alternating
THEN
10 – 8 – 6
Thruster 60/40kg (135/95lbs)
Chest to Bar Pull Up
THEN
200m Farmers walk with DB 30/20kg (70/45lbs) & KB 32/24kg (72/53lbs)
– Walk w/ db in on hand and kb in the other
THEN
20 – 15 – 10
KB Swing 32/24kg (72/53lbs)
Deficit HSPU
THEN
200m Farmers walk with DB 30/20kg (70/45lbs) & KB 32/24kg (72/53lbs)
– Walk w/ db in on hand and kb in the other
THEN
10 – 8 – 6 Deadlift 150/100 Kg (330/225lbs)
20 – 16 – 12 Burpees
THEN
3 Rounds of:
50 Double unders
20 DB Snatch 30/20kg (70/45lbs), alternating
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Hit that tire!
WOD
5 Rounds for time:
5 Handstand Push-ups strict
7 Hang Power Snatch 50/35
35 Air Squats
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Dino Post-WOD
WOD
„Mad Helen“ – In team of 2, 30min amrap:
400-800-1200m … MB Carry 30/20lbs
21-42-63 … Wall Ball shots 30/20lbs
12-24-36 … CTB Pull-ups
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James incognito
WOD
10min amrap of:
12 DB Single arm Thruster 22.5/15kg
12 Push-ups
24 Goblet Squats 22.5/15kg