WOD
A.1 Bench Press – 10, 10, 10
A.2
5 Rounds
Run 400M
50 Air Squats
A.3
3 Rounds
25 GHDSU
20 Back Extensions
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WOD
A.1
Power Clean – 3, 3, 3, 3, 3
A.2
5 Rounds
3 Rounds “Macho Man”
Run 400M
Run 200M Weighted Run #45/#25
“Macho Man” = 3 Power Clean, 3 Front Squat, 3 Push Jerk #165/#115
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In Home WOD #65
A.1
20 Minute EMOM
Minute 1: 5 Wall Walks or 15 Hand Release Push Ups
Minute 2: 20 Jumping Jacks
Minute 3: Max Reps Plate Hops/ Jumping Jacks
Minute 4: Rest
A.2
3 Rounds
10 Odd Object to Toes
20 Russian Twists
:30 Pank
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In Home WOD #64
A.1
“Annie”
50-40-30-20-10
Double Unders/ Tuck Jumps
Sit Ups
A.2
3 Rounds
40 Flutter Kicks
20 Mountain Climbers
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WOD
A.1 Deadlift – 10, 10, 10
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3
3 x 1:00 Sandbag Hold
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WOD
A.1 Press – 10, 10, 10
A.2
800m Run
30-20-10
Push Press #95/#65
Push up
Then
800m Run
A.3
4 Rounds
25 AbMat Sit Ups
:45 Plank
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In Home WOD #63
A.1
5 Rounds
3:00 On/ 1:00 Off
2 Wall Walks
10 Burpees
20 Air Squats
Max Sit Ups
A.2
5 x 1:00 Planks
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