Saturday wod

Partner 1 will run 200m

Partner 2 will work on amrap then switch. Second round will be 250m row, third round will be 50 double unders or 150 singles

AMRAP 24 min:

Box jump run

10 burpees

10 slam balls

10 KB SDLHP

10 pull ups

10 lunges

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Friday, June 11, 2021

For Time:

Deck Of Cards:

  • Clubs: Athlete Choice #1
  • Diamonds: Athlete Choice #2
  • Hearts: Athlete Choice #3 (must be a midline/core movement)
  • Spades: Athlete Choice #4
  • Individual decks, Ace = 1 / Face Cards = 10, Jokers = Give 10 reps of one of your movements to another athlete.

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Wednesday, June 9, 2021

Weight Vest Wednesday

For Time:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats
  • 800m Run
  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Squats
  • 400m Run
  • 20 Pull-Ups
  • 40 Push-Ups
  • 60 Squats
  • 200m Run

OR

  • 20 Pull-Ups
  • 40 Push-Ups
  • 60 Squats
  • 200m Run
  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Squats
  • 400m Run
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats
  • 800m Run

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Tuesday, June 8, 2021

EMOTM 20 minutes:

  • 1st minute: 25 Sit-Ups
  • 2nd minute: 20 Double-Unders
  • 3rd minute: 12/15 Calorie Row
  • 4th minute:  10 Knees-to-Elbows
  • Repeat 4 more times.

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Friday, June 4, 2021

EMOTM 18 minutes:

  • 15 Athlete Choice #1
  • 10 Athlete Choice #2
  • 5 Athlete Choice #3
  • Cycle through the movements. I.E. First minute = 15 reps, second minute = 10 reps, third minute = 5 reps, etc.

OR

EMOTM 15 minutes:

  • 7 Athlete Choice #1
  • 5 Athlete Choice #2
  • 3 Athlete Choice #3
  • Complete all movements in the minute.

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Thursday, June 3, 2021

AMRAP 16 minutes:

  • 4 Burpee Box Jump
  • 3 Dumbbell Burpee Deadlift
  • 2 Burpee Toes-to-Bar
  • 1 Rope Climb

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Wednesday, June 2, 2021

Weight Vest Wednesday will resume next week.

Pick a lift and work on it for 15 minutes.

Then:

3 Rounds:

  • 15 calorie Row
  • 12 Kettlebell Swings
  • 9 Prisoner Get-Ups

 

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