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WOD for 011318

12
Jan

WOD for 011318

With a partner, for time with a 8-minute Time Cap:
100 Devil Presses
(https://www.youtube.com/watch?v=zOYXFFXAx24)
Each time you break, 100m Run
*Score=Time

*1 person rests, 1 person works
*After the break: Person 1 runs 100m and when P1 returns P2 can pick-up where P1 left off

L1: 50/35
L2: 35/20
L3: 20/15
L4: 15/12

Rest 3 minutes

Then, 10 minute AMRAP
30/25 Cal on the rower
15 HSPU
10 DB Lunges

*Alternate Movements
*Score=Rounds and Reps

L1: 30/25 cal, Deficit HSPU (4”/2”), 1 DB OH Lunge (50/35) (Regionals Style)
L2: 30/25 cal, HSPU (Kipping), DB Lunge (50/35) (Open Style)
L3: 25/20 cal, HR Push-ups or Scaled HSPU off BOX, DB Lunge (35/20) (Farmer’s Carry Style)
L4: 20/15 cal, Regular Push-ups from floor or off BOX, Body Weight Lunge

Rest 3 minutes

Then, within 20-minutes…
10 Synchronized Front Squats
10 Double Unders
9 Synchronized Front Squats
20 Double Unders
8 Synchronized Front Squats
30 Double Unders
7 Synchronized Front Squats
40 Double Unders
6 Synchronized Front Squats
50 Double Unders
5 Synchronized Front Squats
60 Double Unders
4 Synchronized Front Squats
70 Double Unders
3 Synchronized Front Squats
80 Double Unders
2 Synchronized Front Squats
90 Double Unders
1 Synchronized Front Squat
100 Double Unders

*Score=Time

L1: 185/135, Double Unders
L2: 135/95, Double Unders
L3: 95/65, 1/2 attempts (+) 1/2 Singles
L4: Goblet Squats, Singles 1:2

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