WOD

Virtual 5k (Time) 5k Run for time! Warm-up 200m slow jog 10 leg kicks 10 calf streches 200m moderate pace 30 sec couch strech up against the wall 200m fast pace (your pace for the 5k) 30 sec hamstring stretch Cash out: Make your 3rd favorite drink!
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Warm up 3 rounds not for time: 200m Row or Run 10 Downdogs to pushups 10 leg kicks per leg 10 lunge to squat WOD: 20 MIN AMRAP 10 Box Jumps 24/20/16 10 OHWPL overhead walking plate lunges 45/35/25lbs 10 TTB 10 Ground to overhead with plate 10 squats with plate MINIMAL EQUIPMENT VERSION: Sub Plate for a 1 KB or DB NO EQUIPMENT VERSION: Sub plate for ODD OBJECT Cash out: TABATA side twists and plank holds
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Warm up 12 mins of work 10 RDLS 10 lunge to squat 10 band pull aparts 10 band pass throughs WOD: Death by…. Thrusters Start at 0:00 do 1 Thruster (rest with remaining min) 1:00 Do 2 Thrusters (rest with remaining min) 2:00 Do 3 Thrusters *Continue to add 1 more Thruster every min until you can’t complete in a given min. When you finish, rest 3 Mins then Death by…Pullups Same format as above Score your total amount of Thrusters and Pullups combined Barbell 115/85/65lbs CASH OUT: attend mobility class at 12pm or stretch on your own! MINIMAL EQUIPMENT VERSION: Sub Barbell for 2 KB or DB’s (40/30/20lbs) NO EQUIPMENT VERSION: Sub Barbell for ODD OBJECT Sub Pullups for Bent over Rows
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Warm up 400m Run 12 MIN EMOM MIN 1: 10 Good mornings MIN 2: 10 Bent over rows MIN 3: 10 PVC presses MIN 4: 10 leg kicks WOD: For time: 800m Run directly into… 3 rounds 21 Deadlifts 15 Lat Burpees over barbell 9 Push Jerks Barbell: 135/95/65lbs MINIMAL EQUIPMENT VERSION: Sub barbell for KB or DB (40/30/20LBS) NO EQUIPMENT: Sub Barbell for ODD OBJECTS Cash out: 50 V-ups not for time
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Warm up Run 200m 3 min jump rope practice Then 3 rounds not for time: 10 squats 10 Russian KB swings 10 pass throughs WOD: For time: 50-40-30-20-10 Double unders HRPU hand release pushups directly into…. 5-10-15-20-25 KB swings 53/35/26 Wallballs 20/14/10 NO EQUIPMENT VERSION: Sub jump rope for box step ups Sub KB for DB swings Sub WB for Slamballs NO EQUIPMENT VERSION: Sub KB swings for odd object ground to overhead Sub WB for ODD OBJECT Thrusters CASH OUT: 50 ab mat situps not for time
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