1-26

Snatch x 1 OTM x 10 minutes Use 85-90% of 1 rm for all sets WOD Competitor 7 min amrap 10 power snatches 75/55 3 bar muscle ups Fitness 7 min amrap 10 power snatches 75/55 3 chest to bar pullups Lifestyle 7 min amrap 10 power snatches 75/55 3...

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1-25

WOD Competitor 3 rounds 5 min calorie bike or row 200 DUs 100m farmers carry 70/53 (rig to rig x4) *score is total time, subtract 1 second from time for each calorie. Fitness 3 rounds 5 min calorie bike or row 150 DUs 100m farmers carry 53/35...

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1-24

Back squat 3 @ 70% 3 @ 80% 3+ @ 90% For above percentages, use 90% of your max + 10 pounds WOD Competitor 2 rounds 20 toes to bar 30 thrusters 115/75 40 bar facing burpees Fitness: 95/65 Lifestyle: knee raises, 75/55, 30 burpees

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1-22

Teams of 2 10 rounds 3 power snatches 9 box jumps 12 cal row or bike Alternate rounds with your partner (5 each) Choose a challenging weight and box jump height. WOD was prescribed at 185/125 and 30/24 box jumps.

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1-21

Bench press 5 @ 65% 5 @ 75% 5+ @ 85% Use 90% of 1rm plus 10lbs for the above percentages WOD ”19.3” Competitor/ Fitness 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50/35 dumbbell...

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1-20

2 snatch pulls + 1 power snatch 1-1-1-1-1 WOD Competitor 4 rounds 10 hand release pushups 20 kb swings 70/53 30 DU’s Fitness 4 rounds 10 hand release pushups 20 kb swings 53/35 30 DU’s Lifestyle 4 rounds 10 hand release pushups 20 kb swings 35/26...

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1-19

1 power clean + 2 front squats + 1 split jerk 1-1-1-1-1 WOD Competitor / fitness 10 min amrap 10 squat cleans 95/65 10 pullups Lifestyle 10 min amrap 10 squat cleans 75/55 10 jumping pullups

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1-18

WOD Competitor 20 deadlifts 225/155 30 bar facing burpees 40 wallballs 20/14 30 cal bike or row 2 minute rest 40 wallballs 20/14 20 deadlifts 225/155 30 cal bike or row 30 bar facing burpees 2 minute rest 30 cal bike or row 40 wallballs 20/14 30...

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1-17

5&6am are OPEN GYM today! All other class times are normal hours. Back Squat 5 @ 65% 5 @ 75% 5+ @ 85% Use 90% of 1rm plus 10lbs for the above percentages WOD 10 minutes Competitor/fitness 3-6-9-12-15-18-21-…. Goblet squats 53/35 KB swings...

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1-15

Partner WOD Competitors 45 box jumps 24/20 15 hang power cleans 225/155 500 m row 30 box jumps 30/24 30 hang power cleans 185/125 500 m row 15 box jumps 36/30 45 hang power clean 135/95 500m row Fitness: hang cleans 165/115, 135/95, 115,80. Use...

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1-14

Bench Press 5@75% 3@85% 1+@95% Use 90% of your max for the above percentages. The last set is max effort WOD 60 clusters Competitor 135/95 Fitness 115/80 Lifestyle 75/55

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1-13

5 sets of: Weighted carries Using 2 dumbbells or kbs 100 ft overhead carry 100 ft front rack carry 100 ft farmers carry WOD Competitor/fitness 100 kb swings 53/35 *each break stop and do 25 DUs Lifestyle 35/26 and single unders

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