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WOD

Tabata Mashup
Deadlift (225/155)
Burpees
You will perform 20 seconds of deadlifts followed by 10 seconds of rest then 20 seconds of burpees and 10 seconds rest for 8 rounds each.
Out of town workout
Tabata
Burpees
Pushups

WOD
“Annie”
50-40-30-20 -10
Double Unders
Sit-ups
If you can’t do double unders you can sub tuck jumps
Out of town workout
Run 5k

WOD
Front Squat
3 - 3 - 3 - 3 - 3
then
As many rounds as possible in 10 min.
5 Pullups
10 Pushups
15 Squats
Out of town workout
150 Burpees

WOD
“Helen”
3 Rounds
Run 400 meters
21 Kettlebell Swings (52/35)
12 Pull-ups
Out of town workout

3 Rounds
40 Burpees
Run 800
40 Squats

WOD
10 - 15 - 20 - 25 reps
Box jump
Single arm Push Press (52/35)
Burpees
Out of town workout
10 - 15 - 20 - 25 reps
Burpees
Pushups
Situps
Sqauts

WOD
5 rounds
10 Deadlifts (185/135)
20 Wallball shots,(20/15)
Out of town workout
5 Rounds
Run 800
30 Pushups
30 Squats
30 Situps

WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Out of town workout
100 Burpees
100 Push-ups
100 Sit-ups
100 Squats

WOD

5 rounds
Run 400
20 Thruster (65/45)
Out of town workout
150 Burpees

WOD
Back Squat
3-3-3-3-3-3
Out of town workout
3 Rounds

20 Burpees
40 Walking Lunges

WOD
“Elizabeth”
21-15-9
Clean 135 pounds
Ring dips
Out of town workout
21-15-9
Handstand Pushups
Burpees
Box Jumps