WOD


SATURDAY APRIL 29, 2017

“STELLA STRONG WOD” Annie meet Karen! 50 reps 40 reps 30 reps 20 reps 10 reps of Wall-Balls, Double-Unders, and Sit-Ups for time! 12 min time cap Complete the round of 50 of each movement before moving on to the round of 40 and so on. Complete all wall-balls before...
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FRIDAY APRIL 28, 2017

STRENGTH  Snatch (every 90 sec) 60%/3 65%/3 (70%/3)2 (75%/3)2  Clean & Jerk (every 90 sec.) 60%/2+1 (70%/2+1)3 (75%/2+1)2 WOD 10 Thrusters (155/105) Change weights 8 Thrusters (185/135) Change weights 6 Thrusters (225/155) Change weights 4 Thrusters (245/175) Change weights 2 Thrusters (265/185) @15 min mark 1 mile Run    ...
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THURSDAY APRIL 27, 2017

STRENGTH 15 min Min 1 – 50 Double unders Min 2 – max HS walk Min 3 – 8 weighted pistols WOD Teams of 3: 100 Calorie Row 75 Burpees over Partner 50 HSPU 100 Toes to Bar 50 HSPU 75 Burpees over Partner 100 Calorie Row  ...
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WEDNESDAY APRIL 26, 2017

STRENGTH Power Snatch + OHS (every 90 sec.) 60%/2+2 65%/2+2 70%/2+2 (75%/2+2)2  Snatch Pull (every 90 sec.) 80%/5 (85%/5)3 Back Squat (every 90 sec.) 60%/5 65%/5 (70%/5)3 WOD 3 RFT: 30 Wall Ball Shots (20/14 lbs) to a 10′ target 9/7 Muscle-Ups 6 Squat Snatches @ 75% of 1-RM 15 min cap...
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TUESDAY APRIL 25, 2017

STRENGTH Power Clean + Front Squat  every 90 sec 60%/2+2 65%/2+2 70%/2+2 (75%/2+2) x 2 Clean Pull (every 90 sec) 80%/5 (85%/5) x 3 WOD “DT” 5 Rounds for time 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) 12 min CAP...
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