W.O.D

Part I - 4 rounds of the following complex, every other minute:
Hang Snatch Pull + Hang Power Snatch + OHS + Hang Squat Snatch

Part II - 21,15,9 reps rounds for time of:
- Front Squats (165/105)
- T2B

15min time cap

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SKILL - Pull ups

WOD - 10,9,8,7,6,5,4,3,2,1 reps rounds for time of:
- Deadlifts (275/185)
- Box Jumps 24"/20"

Core - 50 weighted ABMAT sit ups in as little sets as possible

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Part I - EMOM for 9 minutes:
First 3 min (0:00, 1:00, 2:00) - 1 hang power clean+front squat
2nd 3 min (3:00, 4:00, 5:00) - 1 hang squat clean
last 3 min (6:00, 7:00, 8:00) - 1 squat clean

Part II - 3 rounds for time of:

- 400M run
- 10 ring dips
- 15 KB swings (70/53)

*14 minute cap

Core - 2x10 SLOW back extensions

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Part I - Alt.EMOM for 12 minutes:
Odd - 30’HS Walk or 30 second static handstand hold on wall
Even - 20 second cumulative L-Hold from pull up bar

Part II - AMRAP in 10 minutes of:
- 5 GTO (135/95)
- 7 lateral burpees
- 9 wall ball shots 20/14#

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Team Elizabeth - Teams of 2:

21, 15, 9 Squat Cleans 135/95# & Ring Dips For time.

Athlete 1 does the first round of Elizabeth and tags in athlete 2. Athlete2 does the 1st round and tags back in athlete1. Same rotation for the second and third round.

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Part I - EMOM for 9 minutes:
1 Hang Power Snatch+ 1 OHS the first 3 minutes
1 hang squat snatch the second 3 minutes
1 squat snatch the last 3 minutes
* the loads should climb the whole EMOM

Part II - Alt. Double Tabata. 8 rds of each exercise:
- Burpees to pull up bar
- Jumping med ball squats 20/14#

Core - 50 MB partner tosses (each)

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For time:

30 calorie row
15 box jump overs or 30 box jumps.(24"/20")
30 power snatches (95/65)
30 front rack alternating lunges (n place)
30 SDHP
15 box jump overs or 30 box jumps
30 calorie row

Core - 3 max effort L holds

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With a 30 minute running clock:


Do ONE round of ‘DT’: 12 Deadlifts 155/105, 9 Hang Power Cleans, 6 Push Jerks**
Rest exactly 2 minutes
Do another round of DT, rest 2 minutes.
Continue this way until the 30 minute mark.

*Scaling up to Heavy DT (205/145#) or anything in between is allowed

Post rounds and reps complete to comments.

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‘Angie’

For time:
100 pull ups
100 push ups
100 sit ups (anchored)
100 squats

Compare to 3/7/16

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Part I - Hang Squat Clean. 15 minutes to find 1RM.

Part II - AMRAP in 10 minutes:
-10 HSPU’s
-20 WBS 20/14#
-30 Double unders

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