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WOD

Home Category: WOD (Page 281)

5.30.18 WOD

Oren LippmannWODNo Comments
EMOM x 8min. (Both in the same min.) 4 Devil Press 35/25 8 Wall Balls 20/14 Then, Snatch Warm-up Then, Every 4min. x 5 Rounds: 200m Run 200m Row 5 Snatches (Climbing) Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go...
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5.29.18 WOD

Oren LippmannWODNo Comments
Warm-up A Then... 28min. EMOM: Min. 1) 60 Double Unders Min. 2) 15/12 Cal assault bike Min. 3) 2 Rope Climbs or 20 Ab mat sit-ups Min. 4) 5 Deadlifts @75-80% of 1RM *The Deadlifts should be hard, but not terrible. Not for time: 400m single arm overhead kettlebell carry 70/53 *You may switch sides...
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5.28.18 WOD

Oren LippmannWODNo Comments
Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. OR..... Team Murph!!! With a partner You can not break up the run, Alt rounds of 5 pull-ups, 10 push-ups, 15 air squats for 20 rounds. In honor of...
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5.28.18 WOD

Oren LippmannWODNo Comments
15min. to Build up to a heavy Hang Squat Clean then; 3 Rounds: (CAP: 15min.) 200m KB Farmer Carry 53/35s 21 Russian KB Swings 53/35 12 Handstand Push-Ups For Time: (CAP: 12min.) 21-15-9 Cal Row Cal Bike 100 Double Unders    
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5.25.18 WOD

Oren LippmannWODNo Comments
General Warm-up Then, 2 Rounds: 5 Wall Climbs 25 Ball Slams 30/20 Then, Push Jerk 4 Sets: 8 Push Jerks (climbing) immediately into; 1min. of MAX cals on the Ski erg or Bike Rest 2min. *Try and stay within 5 cals your best and worst. Then, 10min. AMRAP: MAX Front Rack Lunges 95/65 *5 Burpees...
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5.24.18 WOD

Oren LippmannWODNo Comments
MEMORIAL DAY MURPH: Monday, May 28 @ 8:00AM. Heats : 8am-9am-10am-11am Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph Single Leg RDL : 6-8 reps on each leg x  4 Sets *Use the wall for support if you're...
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5.24.18 WOD

Oren LippmannWODNo Comments
MEMORIAL DAY MURPH: Monday, May 28 @ 8:00AM. Heats : 8am-9am-10am-11am Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph   Warm-up A Then, Every 5min. X 5 Rounds: 25/18 Cal Row + Round 1.) 50 Alt. DB Snatches...
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5.22.18 WOD

Oren LippmannWODNo Comments
MEMORIAL DAY MURPH: Monday, May 28 @ 8:00AM. Heats : 8am-9am-10am-11am Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph   General Warm-up Then, 10min. EMOM: (In the same minute) 10/8/6 KB Swings 10/8/6 Burpees Then, Back Squat 5...
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5.21.18 WOD

Oren LippmannWODNo Comments
MEMORIAL DAY MURPH: Monday, May 28 @ 8:00AM. Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph General Warm-up Then, 0-10min. Run 1 mile 10-20min. 10 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats 20-30min. Run 1 Mile Till...
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