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Open Gym

  WOD Teams of 3 Waterfall   “Zeke”   4 Rounds for Time 60 Double Unders 20 Single Dumbbell Step-Overs 20’’ 50/35lb, 22.5/15kg 15 GHD Sit-Ups or 20 V-Ups 3 Wall Walks  

  Strength/Skill Power Snatch + Hang Snatch Every 2:00 x 6 Sets 1+3 @ 65% 1+2 @ 70% 1+1 @ 75% 1+3 @ 70% 1+2 @ 75% 1+1 @ 80%   % of Power Snatch WOD “Manny the Mammoth”   For Time: Every 8:00 x 2 Sets 21 Pull-Ups 15 Lateral Burpee Over Bar 9…

  Strength/Skill   WOD “Buck’s Eye”   0:00-12:00 800m Run 600/500m Row 40/28 Calorie Echo 12:00-22:00 600m Run 500/450m Row 30/22 Calorie Echo 22:00-30:00 400m Run 400/340m Row 20/14 Calorie Echo   Active: 0:00-12:00 800m Run 500/450m Row 30/22 Calorie Echo 12:00-22:00 600m Run 400/340m Row 25/18 Calorie Echo 22:00-30:00 400m Run 300/270m 18/13 Calorie…

  Strength/Skill Deadlifts Every 2:00 x 5 Sets 4 Reps @ 65% 3 Reps @ 70% 2 Reps @ 75% 2 Reps @ 80% 2 Reps @ 80% WOD “Diego”   For Time 15 min Cap: 3 Rounds for Time 18 Box Jump Overs 60ft Dual Dumbbell Front Rack Walking Lunges 22.5/15 18 Toe to…

  Strength/Skill   WOD “Sid, Lord of the Flame”   For Time: 8 Rounds 15 Alt. Dumbbell Snatch 22.5/15 3 Wall Walk/8 Strict Handstand Push Ups -into- 1200m Run *On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.   Active: Handstand Push-Up 2’’ Riser, 15/12 Lifestyle: 12.5/8,…

  Strength/Skill Back Squat Every 90 seconds x 6 Sets 2 Reps @ 75% WOD “The Dodo Way of Life”   For Time: EMOM Until 50 Thrusters Completed Minute 1 – 16/13 Calorie Row Minute 2 – 8 Burpee Pull-Ups Minute 3 – Max Thrusters 43/30kg Minute 4 – Rest *There is a 16:00 cap…

Open Gym

  WOD CHAD 1000X   The Workout 1,000 box step-ups completed as a team, partner or individual for time.   3 OPTIONS:   1. Slick/Beginner // No rucksack. You pick the height of the step-ups.   2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.   3. Expert // 45# rucksack. Use…

  Strength/Skill Every 3:00 x 3 Sets 2 Hang Squat Cleans + 1 Split Jerk Rest 10-20 seconds 2 Hang Squat Cleans + 1 Split Jerk WOD “Shang Tsung”   15:00 AMRAP 3 Power Clean and Push Jerk 84/57kg 5 Front Squats 7/5 Ring Dips 9 Toe to Bar   Suggested % of clean and…