For Time:

Row 1000 Meters

30 Thrusters 75/55

30 Pull-ups

Rest 5 minutes

Then:

Run 800 Meters

30 Thrusters 75/55

30 Toes to Bar

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AMRAP in 17 Minutes of:

15 KB Swings 53/35

5 Strict Handstand Push-ups

5 Burpees

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On the Minute Every minute for 7 Minutes: 1 Power Clean + 1 Squat Clean

Then:

For time:

10 Squat Cleans 155/105

50 Sit-ups

8 Squat Cleans

40 Sit-ups

6 Squat Cleans

30 Sit-ups

4 Squat Cleans

20 Sit-ups

2 Squat Cleans

10 Sit-ups

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Back Squat: 2-2-2-2-2-2-2

Then:

5 Rounds For Time:

Run 200 meters

15 Push Press 115/75

12 Pull-ups

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Reminder: Due to the Olympic Lifting Camp there will be NO 9AM Group Class. If you are not participating in the Lifting Camp, come join us for Open Gym from 7:30-8:45 A.M.

Open Gym WOD:

As many rounds as possible in 16 minutes of:

10 Wall Ball Shots 20/14

15 Hand Release Push-ups

20 KB Swings 53/35

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AMRAP in 15 minutes of:

Row 60 Calories or Run 800 meters

50 Box Jumps 24/20

40 Push-ups

30 Power Cleans 135/95

20 Muscle ups or 30 Pull-ups

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2 Rounds for time:

100 Air Squats

25 Toes to Bar

20 Push Jerks 135/95

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Front Squat: 3-3-3-3-3 @ 70% of 1 Rep Max

Then:

5 Rounds for time:

Run 400 meters

6 Squat Snatches 135/95

12 Burpees

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“Pastor”

For time:

70 Weighted Step ups

7 Bar Muscle ups

70 Double Unders

7 Bar Muscle ups

70 Sit-ups

7 Bar Muscle ups

*sub for Bar Muscle ups will be kipping pull-ups x 3.

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Deadlift: 5-5-5-5-5

Then:

“Diane”

21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups

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Reminder: Due to the Gymnastics Clinic there will be NO OPEN GYM. However we will still be running our regularly scheduled 9am Group class.

In teams of 2, with 1 partner working at a time, complete for time:

40 Thrusters 95/65

40 Toes to Bar

Run 400 Meters

30 Thrusters 115/75

30 Toes to Bar

Run 400 Meters

40 Thrusters 95/65

20 Toes to Bar

Run 400 Meters

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On the minute every minute for 7 minutes: Clean and Jerk x 1 rep.

Then:

Row 1000 Meters

Run 800 Meters

10 Power Clean and Jerks 115/75

10 Power Clean and Jerks 135/95

10 Power Clean and Jerks 155/105

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“Filthy Fifty”

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

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3 Rounds for time:

Run 800 Meters

22 Alternating Dumbbell Snatches (Go heavier than normal)

44 Sit-ups

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"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

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15-12-9-6-3 Reps for time:

Push Press 135/95

Lateral Burpee Over Barbell

Lunges

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In teams of 2, with 1 partner working at a time, complete for time:

40 Shoulder to Overhead 135/95

60 Pull-ups

40 Deadlifts 135/95

60 Sit-ups

40 Power Cleans 135/95

Run 1080 meters together (Camana Bay Hill Run)

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For Time:

Run 1 Mile

30 Overhead Squats 95/65

Run 800 Meters

20 Power Snatches 115/75

Run 400 Meters

10 Squat Snatches 135/95

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On the minute every minute for 8 minutes: Clean and Jerk x 1-2 reps.

Then:

21-15-9 reps for time of:

Clean and Jerk 135/95

Toes to Bar

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5 Rounds for time:

20 Push-ups

20 KB Swings 53/35

Run 400 Meters

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