Entries by Janel

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WOD 6.5.20

A. 5 rounds: 30 Seconds Back Squat 30 Second Rest 30 Seconds Handstand Hold 30 Seconds Rest B. 10 rounds for max reps: In 1 minute, perform: 5 Handstand Push Up 8 Power Clean Max Rep Burpee Rest 1 minute between rounds.

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WOD 6.4.20

A. Tabata Arch Hold Straddle Side Plank, Right Supine Straight Leg Bridge Straddle Side Plank, Left 8 rounds, 20 seconds of work, 10 seconds of rest. Cycle through each movement until you have competed all 8 rounds. B. For time: 50 Box Jump 40 Dumbbell Snatch 30 Single Arm Dumbbell Thruster 40 Dumbbell Snatch 50 […]

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WOD 6.3.20

A. 5 rounds for quality: 10 Lateral Box Step Up 10 Renegade Row 30 Russian Twist B. As many rounds as possible in 15 minutes: 6 Pull Up 8 Push Up 10 Lunge Wear a 20LB weight vest.

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WOD 6.2.20

A. 18 minute EMOM: First minute: 2 Turkish Get Up Second minute: 4 Devils Press Third minute: 24 Hollow Rock B. For time: 25 Hang Snatch 50 Sit Up 20 Hang Snatch 40 Sit Up 15 Hang Snatch 30 Sit Up 10 Hang Snatch 20 Sit Up 5 Hang Snatch 10 Sit Up

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WOD 6.1.20

In 5 minutes, perform: 100 Double Under Then, AMRAP of: 6 Lateral Dumbbell Burpee 12 Dumbbell Front Squat 50/35LB Rest 5 minutes: In 5 minutes, perform: 100 Double Under Then, AMRAP of: 6 Lateral Dumbbell Burpee 9 Dumbbell Thruster 50/35LB Rest 5 minutes: In 5 minutes, perform: 100 Double Under Then, AMRAP of: 6 Lateral […]

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WOD 5.31.20

A. 5 rounds for load and reps: 30 Seconds Sumo Deadlift High Pull 30 Seconds Rest 30 Seconds Hollow Rock 30 Seconds Rest B. 4 rounds for time: 60 Double Under 20 Box Jump 20 V-Up 20FT Handstand Walk OR 2 Wall Walk Up 15 minute time cap.

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WOD 5.30.20

A. 5 rounds for load and reps: 30 Seconds Hang Squat Clean 30 Seconds Rest 30 Seconds Strict Handstand Push Up 30 Seconds Rest B. For time: 50 Dumbbell Snatch, alternating 25 Burpee 50 Single Arm Thruster 25 Burpee 50 Dumbbell Snatch, alternating

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WOD 5.29.20

A. 5 rounds for quality: 5 Pistol, each leg 5 Strict Chin Up, or 10 Supinated Bent Row 10 Single Single Double Arch Up B. 16 rounds for max reps: 20 Seconds Double Dumbbell Deadlift 10 Seconds Rest 20 Seconds Sit Up 10 Seconds Rest Courtesy of Comptrain.

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WOD 5.28.20

A. 5 rounds for quality: 5 Single Arm Sots Press, each arm 10 Single Leg Romanian Deadlift, each leg 20 Sec L-Sit B. As many rounds as possible in 10 minutes: 5 Power Clean 25 Double Under 5 Push Press 25 Double Under

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WOD 5.27.20

A. 5 rounds for load and reps: 30 Seconds Front Squat 30 Seconds Rest 30 Seconds Lat Pull Over 30 Seconds Rest B. 10 rounds for max reps: In 1 minute, perform: 2 Devils Press 8 Renegade Row Max Rep Box Jump Rest 1 minute between rounds.