310713

WOD
A) Deadlift  5-4-3-2-1

B) 7 Min AMRAP
     7 Deadlift 120/90kg
     5 Ring Dips

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300713

WOD

10 intervals of 90 seconds with 90 seconds rest

Each of the intervals starts with a 200m run followed by AMRAP of :
1. double unders
2. burpees
3. sit ups
4. alternating lunges
5. pressups

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290713

WOD

100 thrusters for time 40/30kg
On the minute every minute and at the start 5 pull-ups.

 

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280713

Terri’s 51st Birthday WOD

For time:
Run 510m (one lap – why of course it is exactly 510m)
51 jumping pull-ups
51 box step ups with 20/15kg barbell (back rack)
51 push press 20/15kg
51 squats 20/15kg
51 kettlebell swings 16/12 kg
51 abmat sit-ups
51 hang power cleans 40/30kg
51 burpees
51 double unders

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270713

A) On the Minute, Every Minute for 10 Minutes Perform 10 Squat Snatches

B) 4 x 2 Minute Rounds of Row 200m then as many Power Snatches as possible in the remanining time (40/30kg)

Rest maximally.

 

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