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Archive | WODS

Wed. Feb. 16 2022

Metcon:

“21.2 Open”
For Time
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
Time Cap: 20 minutes
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Tues. Feb. 15 2022

Strength/Skill:

Front Squat
Front Squat Holds
Metcon:
For Time:
45 Back Squats (115/75)
50 Russian Twists (53/35)
800m Run
50 Russian Twists
45 Back Squats (115/75)
Buy Out: 65 Abmat Sit Ups
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Mon. Feb. 14 2022

Metcon:

“21.1 Open”
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
Rest as needed, then:
Strength/Skill:
Strict Pull Ups
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Fri. Feb. 11 2022

Strength / Skill:
single dumbbell strict press
legless rope climbs
Metcon:
15min AMRAP
60 box step ups 24/20
40 wall balls 20/14
30 cleans 135/95
10 bar muscle ups
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Thurs. Feb. 10 2022

Metcon:

0:00 – 5:00
5min EMOM
12/10cal Row/Bike
-1min Rest-
6:00 – 11:00
5min AMRAP
25 air squats
15 kettle bell swings 53/35
5 wall walks
-1min rest-
12:00 – 17:00
5min EMOM
12/10cal Bike/Row
-1min rest-
18:00 – 23:00
5min AMRAP
25 air squats
15 kettlebell swings 53/35
5 wall walks
(Pick up where you left off)
-1min rest-
24:00 – 29:00
5min AMRAP
10 sit-ups
10 single leg V-up
10 hollow rocks
10sec hollow body hold
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