WODs

Strength: 6, PC Skill/Unscored: 2 Rds, 45 seconds of: Band deep squat capsule mobilizer. Band Lat Stretch Right Band Lat Stretch Left WOD: 2 Sets of the following: 2:30 minutes: 12 pull ups. (Strictest possible. No Kipping.) ME Push ups, Hand release. Rest 30 2:30 12 Toes to Bar (Kipping ok.) ME Nurpees Rest 30 2:30 12 Box Jumps (H/M) ME...

Strength: Rest, Rest WOD: Heat Day. Split into 2 Groups. 3 RFT 15 Double KB Thrusters (12/8) 15 Pull Ups  ...

Strength: 9, OH Skill/Unscored: EMOM 6 A: Roll To Stand (Candle Stick) B: 1 Leg BW DL WOD: Natasha 21-15-9 (21/21 l/r pistols) Pistol Squats Heavy KB Snatch (l/r) Russian Twists (l/r) On all l/r = 1.  ...

Strength: 12, FS Skill/Unscored: 6 Min EMOTM A: Hollow Pull Up Hang Hold B: Ring Push Plan Hold WOD: "4 min AMRAP 5 Tuck Jumps (Hips closed less than 90 degrees.) 10 Nurpees 10 Sit Ups Rest 1 4 min AMRAP 5/5 SB Ground to Shoulders (Stand at top.) 10 SB Ground to Overhead (15/25) Rest 1 min 4 min...

Strength: 15, FP WOD: 100 push-ups (hand release) buy in 21-15-9 Kb swings (24/16) Burpees For time...

Strength: Rest, Rest WOD: 21,15,9 Plyometric push up to plates. (10/15) Nurpee Pull Ups...

Strength: 3, DL WOD: "Death by KB swings" Every 30 seconds on the 30 seconds. R1: 2 0-30 R2: 4 30-60 R3: 6 60-90 R4: 8 90-120 R5: 10 120-150 R6: 12 150-180 R7: 14 180-210 R8: 16 210-240 R9: 18 240-270 R10: 20 300-330 Run 2 Times with 2 minute break in between. Total Run time is 13...

Strength: 6, BS WOD: "WOD 3: 15min AMRAP 8/8 Sgl Arm KB Snatches 24/16 8 Wall Balls 25/20 8 KB OH Sit Ups (Touch ground, to pointing straigt up with sit up)"...

Strength: 9, PC WOD: 21-18-15-12-9-6-3 (10/5) Burpees, Jump on to plate. Walking OH Lunges...

Strength: 12, OH WOD: 4RFT 14 KB Swings 24/20 14 Pull Ups 14 Nurpee Box Jumps L/M 14 Push Ups 14 Pistols (14 in total, 7/7)...

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