Friday’s WOD

Buy In:
Wendler Deadlift

WOD:
7 Bear Complexes (135/95)
200m Run
6 Bear Complexes
200m Run
5 Bear Complexes
200m Run
4 Bear Complexes
200m Run
3 Bear Complexes
200m Run
2 Bear Complexes
200m Run
1 Bear Complex
200m Run

Cash Out:
Roll Out

Posted in WOD |

Thursday’s WOD

Buy In:
Wendler Strict Press

WOD:
1 min Max Rope Climb
30 sec Rest
1 min Max Power Cleans (115/75)
30 sec Rest
1 min Max Wall Walks
30 sec Rest

4 Rounds

Cash Out:
100 Sit-ups for time

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Wednesday’s looking pretty Filthy!

Buy In:

Warm-up/Stretch/Mobilize

 

WOD:
“Filthy Fifty”
Box Jumps (24/20)
Jumping Pullups
KB Swings (35/25)
Walking Lunges
Kness to Elbows
Push Presses (45/35)
Good Mornings
Wall Balls (20/14)
Burpees
Double Unders

Athletes must complete 50 reps of each movement before moving on.

Weights listed are scaled suggestions…true Rx weights will be the number on the left for men and women.

Cash Out:
Roll Out

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