WODs

Skill/Unscored: Unscored Skill WOD: 6 min EMOTM A: 15 PVC Super Mans B: 30/30 Pigeon Pose or best scale. WOD: For Time: 50 Front Squats 48/33 (Like a buy in.) Then 5 RFT at the same weight: 10 Deadlifts 1 Clean 5 Shoulder to Overhead...

Skill/Unscored: Skill AFTER Strength: Partner Deadlifts: Speed Deadlifts, Feet Raised of Possible Alternating Partner Deadlifts 40 total, 20 each. WOD: “Link” 15 MIN AMRAP w/Plate 10/5 10 Air Squats w/ Plate 20 Walking Lunges with Plate Overhead (1,2,3..) 10 Burpees stepping onto Plate 20 BF Situps w/ Plate...

Ladder of: Ground to Overhead (48, 38) Toes to Bar (Both toes touch, use official standards.) 1,1 2,2, 3,3 4,4 5,5 etc....

Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air squats. ...

Bertha: 12 Min AMRAP 58/38 1 High Pull 1 Clean. Stand up to Full Extension. 1 Front Squat 1 Shoulder to overhead. No partial rds. ...

"Ugly Step Sister 21 Thrusters (38/28) 21 Pull Ups 15 Shoulder to Overhead (38/28) 15 Toes to Bar 9 Cleans (38/28) 9 Box Jumps ...

Blake 32 Wall Balls 32 Pull Ups 32 Ball Slams 32 Push Ups EMOTM 4 Nurpees ...

This is open WOD 12.3: MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24"" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - includes Masters Women up to 54 years old Complete as...

Run 100 meters. Walk 100 meters. Cover total of 1.8. Rest 3 min from last to finish. 100 JS for time. Score equals combined time. ...

2 Part WOD. Run both with a rest. 12,9,6,3 Reps of: (Cut off 8 Minutes.) Pull Ups Push Ups Then Score = ME Air Squats Rest 3 Minutes after last finish. (8 minute cutoff + 3 min) Then 10 RFT (10 min cut off.) 7 Ball Slams (40/30) 5 Toes to Bar Score...

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