WOD:
“CRACKED OUT ANNIE” 50-40-30-20-10 KBS (53/35) (44/26) (35/18) Weighted Sit Ups (25/15) (15/10) (10/5) *Must maintain perfect KB form with bell strait up! Sacrifice speed for perfection.
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**Strength- Overhead Squat 3 Max Rep WOD 15 Wallball 20/14 15 Box Jump Overs 24/20 *REST 30 SECONDS WOD
“21-15-9 COMPLEX For Time 8 Deadlifts (155/105 lbs) 7 Cleans (155/105 lbs) 6 Snatches (155/105 lbs) 8 Pull-Ups 7 Chest-to-Bar Pull-Ups 6 Bar Muscle-Ups 6 Deadlifts (155/105 lbs) 5 Cleans (155/105 lbs) 4 Snatches (155/105 lbs) 6 Pull-Ups 5 Chest-to-Bar Pull-Ups 4 Bar Muscle-Ups 4 Deadlifts (155/105 lbs) 3 Cleans (155/105 lbs) 2 Snatches (155/105 lbs) 4 Pull-Ups 3 Chest-to-Bar Pull-Ups 2 Bar Muscle-Ups Athlete will perform 21 reps (8+7+6=21) of Deadlift/Clean/Snatch then Pull-Ups/Chest-to-Bar Pull-Ups/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9). WOD
EMOM 15 Minutes 10 Kettlebell Snatch (5 ea. arm) 35/26 15 Double Unders Hero WOD “NED” 7 Rounds For Time 11 Back Squats (BW) 1,000 Meter Row Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. “OPEN 16.5” 21-18-15-12-9-6-3 Reps For Time Thrusters (95/65 lbs) Bar-Facing Burpees No 6 a.m. Class
WOD (16 minutes total) 1 minute of jumping and 30 seconds of push-ups. 1 minute of backward jumping and 30 seconds of tricep bench dips. 1 minute of side to side jumping and 30 seconds of lunges. 1 minute of skipping rope (one foot lands as the other takes off) and 30 seconds of jumping squats. 1 minute of single leg jumping (30 seconds on one leg, then switch), and 30 seconds of mountain climbers. 1 minute of alternating high knee jumps and 30 seconds of 6 in hold Take one minute of rest, then repeat the entire circuit. WOD 8 Rounds For Time 10 Push Press 115/75 10 Kettlebell Russian Swings 53/35 10 Box Jumps 24/20 |
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March 2024
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