11.10.18 Partner WOD/Bring a Friend Day

Make up Strength/Skill


WOD:16:00 AMRAP

with a partner- one must complete a round before tagging off


4:00 AMRAP
3 power cleans 135/95 95/65 or use DBs 40/25 25/15
3 S2OH

3 front squats

directly into


4:00 AMRAP
6 wall balls 20/14
6 box jumps 24/20"
6 TTB or hanging knee raises

directly into


4:00 AMRAP
3 power cleans 135/95 95/65 or DBs
3 S2OH
3 front squats

directly into


4:00 AMRAP
6 wall balls
6 box jumps
6 TTB

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11.07.18

WOD
12:00 EMOM
min 1: 3-5 reps gymnastics choice movement
min 2: 3-5 reps squat snatches 135/95 115/75 95/65
min 3: 3-5 reps gymnastics choice movement (can be same or different as the first)
min 4: 3-5 reps thrusters 135/95 115/75 95/65


Post WOD abs
https://www.instagram.com/p/BplJWyon21l/
Complete 2-3 rounds with 10 reps each exercise

1. open chain trunk rotation
2. lat pullover in the deadbug position
2. deadbug position- weight stays overhead- straight leg raises

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