Workout of the Day

Ugly sweater Cindy!

In the ugliest sweater you can find:

AMRAP in 20 minutes of:

5 Pullups
10 pushups
15 squats

Post rounds to comments.

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WOD:
INFIDEL FRIDAY
Buy In/Cash Out
21-15-9 of
45# bar thruster w/1 burpee partition at end of each round. Cash Out must be within 10 seconds of previous attempt or 10 burpee penalty is assessed at end.

Infidel WOD- Max Effort MetCon

4 One Minute Rounds of:
-Max Calorie Row
-Max Wall Ball SitUp
Total 8 Minutes of Max Effort Work.

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WOD:
Turkish Get-up
3-3-3

And then:

AMRAP in 7 minutes of:
5 one arm thrusters, (Right and Left sides/
5 strict Pullups/ring rows

Rest 5 and then:
AMRAP in 7 minutes of:
10 dead stop deadlifts/
5 HSPU’s

Post loads and rounds for each AMRAP to comments.

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Skill:
Medball slam/
T-drill

WOD:
Man on man
T-drills and medball slams

Split into teams of 2, and in 4, 5 minute rounds, compete head to head with the following:
7, 40lb medball slams/
1 T-drill

*Each head to head will receive an individual countdown
*In the even of uneven teams, the coach will jump in and make teams even

Post rounds completed and wins to comments.

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Skill:
Power snatch

Power Snatch:
5-3-3-1-1-1

For time:
21-15-9 reps for time of:
Power snatch/
Burpee pullups

Post loads and times to comments.

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Skill:
Power clean/Curtis P.
Lateral hop

WOD:
5 rounds for time:
10 Curtis P’s/
20 lateral hops over bar

Post times to comments.

Durability:
100 hollow rocks

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Buy in.
30 wallball shots, ball cannot be dropped.

WOD:
For time;
^10-1 & ^1-10 of:
Sumo dead lift high pull, 2 pood/1.5 pood/
Grappling shoot through burpees

Post time to comments.

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Skill:
Skin the cat work, 5 minutes
Pistol work: 5 minutes

WOD
3 rounds for time of:
30 box jumps 24/20 inches/
21 KB swings 1.5/1 pood/
12 Pullups

Post time to comments.

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Push Jerk
3-3-3

Row Wars

4 rounds of:
500m row vs. hand release pushups

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Skill:
Kettlebell/dumbbell snatch

WOD:
5 rounds for time of:
Kettlebell/dumbbell snatch R arm, 10 reps*/
15 toes to bar/
Kettlebell/dumbbell snatch L arm, 10 reps*/
15 situps

Post time to comments.

*Advanced 53/35lbs
Intermediate 45/30lbs
Novice 35/25 lbs

Durability:
Midline stabilization montage

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