W.O.D.

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WillH: Metcon (AMRAP – Rounds and Reps)

William’s Birthday Beatdown

22 Min. AMRAP w/ a Partner

35 Deadlifts (135/95)

35 Box Jump Overs (20)

35 Pullups

35 Calories Row or Ski

Every 2 Rounds Perform 35 Burpees

Score: Each round ends with the row/ski calories.

3 Rounds plus 22 deadlifts will be 3+22

4 Rounds plus 22 deadlifts will be 4+57 (includes 35 burpees)

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PCL: Power Clean (7×3)

EMOM7 – Build Each Set

CHIEF: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Each AMRAP starts where the last AMRAP ended.

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E4MOM: Metcon (5 Rounds for time)

Every 4 Minutes For 20 Minutes, Complete:

15 Wallballs (20/14)

30 Double Unders

15 Toes to Bar

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FT: Metcon (Time)

For Time:

20 Burpee Box Overs (24/20, Step Over Ok)

40 Calorie Row/Bike/Ski

40 Situps

20 Bar Muscle Ups

40 Situps

40 Calorie Row/Bike/Ski

20 Burpee Box Overs

Time Cap: 30 Minutes

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Announcement

All morning classes and the noon class are cancelled due to expected road conditions. We will keep you posted about the evening classes throughout the day.

3RFT: Metcon (Time)

3 Rounds For Time:

20 DB Snatches (50/35)

10 Burpees

Time Cap: 5 Minutes

*If you do this workout from home and don’t have a DB, substitute 75 jump ropes for DB snatches.

Karen: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Time Cap: 15 Minutes

*If you do this workout from home and don’t have a med ball, substitute the wallballs for a weighted squat. Use anything and hold in goblet position. If you have nothing, air squat.

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Squat: Back Squat (3-2-1-3-2-1-1-1)

3@75%

2@80%

1@85%

3@80%

2@85%

1@90%

1@90%

1@90%

5RFT: Metcon (Time)

5 Rounds For Time:

5 Deadlifts (225/155)

5 Handstand Pushups

5 Deadlifts

5 Handstand Pushups

50ft Handstand Walk

Time Cap: 15 Minutes

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5RFT: Metcon (Time)

5 Rounds For Time w/ Vest:

400m Run

40 Jump Ropes

20 Air Squats

10 Broad Jumps (6′)

10 Walking Lunges

Time Cap: 24 Minutes

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20RFT: Metcon (Time)

20 Alt Rounds w/ Partner:

10 Shoulder To Overhead (95/65)

10 Pullups

*5 Synchro Bar Facing Burpees After Every Round (Including Round 20)

Time Cap: 30 Minutes

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CARLA: Metcon (AMRAP – Rounds and Reps)

Carla’s Birthday Extravanganza:

25 Min. AMRAP:

1 Hang Clean (Anyhow)

12 Box Jump Overs (24/20)

1 Hang Clean (Anyhow)

12 Situps

1 Hang Clean (Anyhow)

12 Pistols

Rounds 1-3 (155/105)

Rounds 4-6 (185/125)

Rounds 7-9 (215/145)

Rounds 10-12 (245/165)

Rounds 13-15 (275/185)

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5RFT: Metcon (Time)

5 Rounds For Time:

300m Row

8 Double DB Clean & Jerks (50s/35s)

25ft DB Walking Lunge

8 Toes To Bar

8 Double DB Snatches

25ft DB Walking Lunge

Time Cap: 25 Minutes