101208 WOD

Power Snatch
10,2,2,2

Rest 5 Minutes

"Perfect 10"

10 Rounds of:
10 Squats
10 Situps
10 Pushups
10 Situps

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101207 WOD

Weighted Dips

10,1,1,1

Rest 5 Minutes

"DT"

 

5 Rounds of:

12 Deadlifts (155)

9 Pwr Cleans (155)

6 Push Press (155)

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101206 WOD

"Death by 7s"


Seven Rounds of:

7 Power Cleans (135/95)

7 Dumbell Thrusters (40 dbls)

7 Situps

7 Broad Jump Burpees

7 Dips

7 Pullups

7 Pushups

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101203 WOD

Press

10,3,3,3

Rest 5 Minutes

"Legs On Fire"
4 Rounds Of:
25 Lunge Steps (45lb Bar)
50 Squats (45 lb Bar)

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101202 WOD

"Linda"

a.k.a 3 Bars of Death

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 BW)
Bench (1.0 BW)
Cleans (.75 BW)

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101201 WOD

Push Jerk

10,3,3,3

Rest 5 Minutes

"Bodyweight Fran"
21-15-9
Pullups
Broadjump Burpees

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