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WOD Every 5 mins for 20 mins do: 20 Row Calories 15 Dumbbell Thrusters, 35/25 lbs 10 Renegade Rows, 35/25 lbs Then: Tripod Tuck Up To Headstands 3×3 Handstand Push-ups 5×1  

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WOD 7 rounds for time of: 3 Bar Muscle-ups 5 Squat Snatches, 135/95 lbs 7 Burpee Over Bars Conditioning¬† 3 rounds for time of: 50 Jumping Air Squats 40 Push-ups 30 Hanging Oblique Knee Raises 20 Burpees Kettlebell¬† For 5 cycles: AMRAP in 2 mins of: 3 Double Kettlebell Bent Over Rows, 24/16 kg 2…

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WOD For time: Double Kettlebell Overhead Carry, 16/12 kg, 100 m 20 Medicine Ball Cleans, 20/14 lbs Double Kettlebell Overhead Carry, 16/12 kg, 100 m 18 Medicine Ball Cleans, 20/14 lbs Double Kettlebell Overhead Carry, 16/12 kg, 100 m 16 Medicine Ball Cleans, 20/14 lbs Double Kettlebell Overhead Carry, 16/12 kg, 100 m 14 Medicine…

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WOD Every 2 mins for 16 mins do: 5 Wall Balls, 20/14 lbs 10 Burpees 20 Double Unders Strength 5 Rounds: 1 min. Front Squat @ 50% 1RM 1 min, Rest Conditioning For time: 50 Burpees 40 AbMat Sit-ups 30 Box Jumps, 24/20 in 20 Plank Rows, 35/25 lbs 10 Handstand Push-ups 20 Plank Rows,…

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WOD Karen For time: 150 Wall Balls, 20/14 lbs Strength Deadlift : 10 Rep Max Conditioning For time: Row, 1000 m — then — 5 rounds of: 20 Bulgarian Bag Spins 10 Pull-ups 5 Handstand Push-ups Kettlebell Every 30 secs for 5 mins do: 3 Kettlebell Renegade Rows Then: As many reps as possible in…

170729


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WOD Whitten 5 rounds for time of: 22 Kettlebell Swings, 2 pood 22 Box Jumps, 24 in Run, 400 m 22 Burpees 22 Wall Balls, 20 lbs For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

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WOD For time: 10 Power Snatches, 135/95 lbs 20 Handstand Push-ups 30 Back Squats, 135/95 lbs Run, 800 m 30 Back Squats, 135/95 lbs 20 Handstand Push-ups 10 Power Snatches, 135/95 lbs CONDITIONING For time: 110 Ball Slams, 30/20 lbs 55 Ring Push-ups 110 AbMat Sit-ups 55 Pull-ups For competitors, 0lympic weightlifting, accessory work, and…

170403


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WOD Randy For time: 75 Power Snatches, 75/55 lbs CONDITIONING For time: 100 Double Unders — then — 3 rounds of: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats — then — 100 Double Unders

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WOD Complete as many rounds as possible in 18 mins of: Medicine Ball Throw, 30/20 lbs, 50 m 20 Medicine Ball Cleans, 30/20 lbs Conditioning Every 1 min for 30 mins, alternating between: Bear Crawl, 20 m 15 Kettlebell Swing (Russian)s, 24/16 kg 25 Lateral Jumps 15 Push Press, 35/25 lbs Walking Lunge, 20 m…