Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Rest Day
Rest Day
Skill Warm up
WOD
Hang power clean 1-1-1-1-1-1-1 reps
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Skill Warm up
WOD
21-18-15-12-9-6 of:
Walking lunge 100 ft.
Pull-ups
Sit-ups
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Skill Warm up
WOD - "Karen"
For time:
150 Wallball shots, 20 pound ball
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Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Rest Day
Skill Warm up
WOD
21-18-15-12-9-6-3 of:
Double Unders, Sit-ups
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Skill Warm up
WOD - "Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
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Rest Day
Skill Warm up
WOD - "Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
(can break up exercises as req'd; run must be continuous)
optional add: wearing a 20# flak
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Skill Warm up
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Skill Warm up
WOD - "Linda" aka "Three Bars of Death"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
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Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Rest Day
Skill Warm up
WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Skill Warm up
WOD - "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Skill Warm up
WOD
Deadlift 5-5-5-5-5 reps.
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