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WOD for 100118

30
Sep

WOD for 100118

No Skill or Strength today.. just FITNESS!!!!

 

“Mash-up Monday”

0:00-10:00

-3 Rounds For Time-

50 Double Unders

12 Bar Over Burpees

9 Front Squats

L1: 115/85, 75 DUs, BFB

L2: 95/65, DUs, BOB

L3: 75/55, 1/2 Attempts (+) 1/2 Singles, BOB

L4: DB Squats (Open Style), Singles, Reg. Burpees

 

10:00-25:00

For Time: 5-4-3-2-1

(x) Cleans (any style)

400m Run after each set of Cleans

 

L1: 175/125, 185/135, 205/145, 225/155, 245/165,  400m Run

L2: 135/95, 155/105, 175/125, 185/135, 205/145, 400m Run

L3: 75/55, 95/65, 105/75, 115/85, 135/95, 300m Run

L4: 10-8-6-4-2 DB Cleans, 200m Run

 

25:00-32:00

7-min AMRAP

10 Single Arm DB/KB S2OH (10/Arm)

15 Box Jump Overs

10 Toes-to-Bar

 

L1: 70/50, T2B, 24″/20″

L2: 50/35, T2B, 24″/20″

L3: 35/20, K2E, 24″/20″ (Step-Overs)

L4: 20/15, Ab-mat Sit-ups, 20″/17″ (Step-overs)

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