Partner WOD 150 Wallballs 20/14 150 KB swings 53/35 100 power snatches 95/65 100 box jumps 24/20 Divide the reps anyway you like. You may also jump to other movements before finishing a movement.

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“Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts 315/205 10 Handstand push-ups RX 255/165, Elite 315/205 HQ prescribes this workout at the elite weight. Marine 1st Lt.James R. Zimmerman...

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Find a heavy power clean WOD Buy in: 1000m row Then 3 rounds of: With right arm: overhead carry 50’ Front rack carry 50’ Farmer carry 50’ (Repeat sequence with left arm) Then Cash out: accumulate a :90 second plank

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Find a max 3 position snatch (floor, knee, hip) WOD 21-15-9 Hang power snatches *after each set of snatches run a 400 Rx 95/65. Elite 115/80

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Partner WOD 20 min amrap 20 Box overs 24/20 20 Wallballs 20/14 20 Ground to overhead 95/65 *divide reps anyway you like. One athlete works at a time.

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Deadlift 5-5-5 Hero WOD “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak...

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Work this complex: 1 clean + 1 push jerk + 1 split jerk WOD 3 rounds for time of: 3 minutes of handstand hold in as few sets as possible (AFSAP). After each round, perform 3 burpees for each handstand set — e.g., if the handstand hold takes 4...

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24 minutes As many Curtis P’s as possible. 75/55 *Each time you break run 200m. **if you complete 100 Curtis p’s before 24 minutes then you are finished! Curtis P= 1 power clean + 1 front rack lunge (each leg) + 1 push press Remember to order...

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Hang Snatch Build to a heavy rep from the hip WOD 10 min amrap 3-6-9-12-15-18-21-24-…. Power snatches 95/65 *after each set of snatches complete 5 chest to bar pull-ups Elite: use 115/80 for snatches and complete 3 muscle ups after each round of...

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