WOD -Saturday, August 1

buy in...
CFWU

WOD

For time, you will run with your partner for both runs, then split the burpees, wall-balls and lunges between the 2 of you, one person works at a time for these.

800 meter run

100 burpees

100 wall-balls

200 walking lunges

800 meter run

WOD -Friday, July 31

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2X
30 second handstand hold
10 practice snatch


WOD
21-15-9 reps of:
Clean 135 pounds
Ring dips

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iron cross stretch 2X

WOD - Thursday, July 30

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practice ring dips 15
2x
10 OH squats
5 burpees

WOD
Thruster 1-1-1-1-1-1-1 reps



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3X 200m sprint

WOD - Wednesday, July 29

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3rounds
10 pull ups
10 cleans

WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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400 meter run

WOD - Tuesday, July 28

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2 rounds
100m forward
100m backwards
25m bear crawls


WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

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20 knees to elbows

WOD - Monday, July 27

Gotta Love Mondays!


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2 rounds
10 turkish get ups
10 kness to elbows
5 burpees

WOD Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

cash out....
4x30 second plank holds

WOD - Sunday, July 26

Rest Day