170329

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Warm-Up:  3 Rounds
15 Squats
8 Strict Chin-Ups w/5 second Negative
15 Pushups
Samson Stretch Each Side

Strength
Back Squat – Find 5RM

WOD:  AMRAP3
3 Power Cleans 135/95
6 Pushups
9 Squats
– rest 1 minute –
Repeat for a total of 5 cycles.

Score is total reps completed. Each round is 18 reps.

Quick Fit Warm Up
200m Run
10 Good Mornings
10 Squats
5 Push-ups
Sampson Stretch

Quick Fit WOD:
5RFT
15 Kettlebell Deadlifts
15 Wallballs
15 Hanging Knee Raises

 

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Warm Up:
500m Row
Then 2 Rounds
10 Hindu Push-ups
15 Overhead Walking Lunges (25/15)
5 T2B

Strength
Bench Press
4-4-4-4-4
KB Farmers Carry AHAP
Length of the gym and back

WOD:  AMRAP12
10 T2B
20 Pistols
30 American KBS (53/35)

170327

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Warm Up: 2 Rounds
300m Run
2 Wall Walks w/:30 sec hold
10 Hollow Rocks
10 Squats

Strength:  Front Squat 
5-5-5-5-5 Climbing

WOD:  AMRAP15
2 Legless Rope Climbs
5 G2O (135/95)
200m Run

Quick Fit Warm Up:
200m Run
10 Banded Dislocates
5 Push-ups
10 Banded Good Mornings

Quick Fit WOD:
AMRAP7
11 American KBS 
60 Single Unders
    Then…
Time Trial 2000m Row

Partner WOD

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WOD:  42-30-18
Power Cleans (135/95)
Hand Release Push-ups
Wallballs (20/14)

While Partner A does power cleans partner B holds a plank
Both partners do hand release push-ups together
While partner A does wallballs partner B rows for calories
**Every two minutes both partners perform 5 burpees together**