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Gymnastics WOD
  General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Hang power cleans(45/33) 5 Power cleans (75/53) 4 Power cleans (95/63) 3 Squat cleans (115/78) 2...
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    Conditioning: Partner WOD Part 1: 2:00 max calorie row, then 2 rounds of: 12 Piston Devil Presses* (40/25) 20 Toes-2-bar* 12 Synchronized burpees-over-bar   For time (8:00 cap) *Piston Devil Presses (PDP) are performed by partner A doing 1 PDP, followed by partner B doing 1 PDP, then A doing 1,, then B...
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    General warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Bike skill work: Max calories per round on the assault bike in 40...
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Happy President’s Day 2020!   Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Wednesday, 18 April 2018 Instructions: Equal work....
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  Conditioning: “Love is in the Air” 4-person Team Buy-in: 400 Double Unders   …rest 1 minutes, then… 40 Overhead Squats (115/73) 60 Ring Dips 80 Kettlebell Swings (97/62) 100 Wall-Ball Shots (25/16) @ (10/9′) 120 Calories Rowed 100 Toes-2-Bar 80 Burpees (Games Standard) 60 Handstand Push-ups 40 Deadlifts (295/195)*   …rest 1 minute, then… Sell-out: 200...
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  Skill: Speed Skips 4 x 30 seconds Max reps each set Rest 2:00 between rounds with 15 seconds of seated shoulder flexion between sets For Score   Conditioning: MPCF Board WOD “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pull-ups   For Time Compare to Monday, 19 May 2014   Flexibility: First Rib Mobilization Overhead Distraction...
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  General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Speed and Endurance: Row 500m Rest 3:00*   5 rounds for total sprint...
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  General warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 Knees-2-Elbows 10 Handstand push-ups 50 Jump rope   Conditioning A: Complete as many rounds and reps as possible in 8 minutes...
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  Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30 minutes of: 2 Muscle-ups 4 Handstand push-ups 6 Kettlebell swings (72/53)   For score *Partners alternate complete rounds   Mobility: Reclined spinal twist Saddle sit Elevated cat   Royal Huddleston Burpee Challenge: Day 5* *See Day 1 for rules    ...
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No Iron Club this Thursday. Back to normal next Thursday.   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Partner WOD Bike 300 calories   For time (~equal work)   Skill: 5 rounds: 5 weighted ring dips*...
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