Little bit of work, little bit of rest

800m RUN
    2 min Rest
50 Ball slams 30/25
     90 sec Rest
40 KB Swings 52/35
     1 min Rest
30 Front Squats 115/75
     30 sec Rest
20 Burpees

Monday

180WOD
12 Wallball in 30 sec
12 box in 30 sec
Max power cleans in 30 sec 115/155
1 min rest
10 rounds


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Sat 7

7 min to complete
21-15-9
Call row / burpee - In any remaining time max cals
7 min rest while partner goes

Then

35-25-15
KB/Slam - In any remaining time max KB swings
7 min test while partner goes
Then

7 min to find max shoulder 2 OH THEN use that weight to do max back squats




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BARARA

20 Pull ups
30 Push ups
40 Sit  ups
50 Air squats

5 ROUNDS....3 min rest in between rounds

Record time for each round

Tuesday

100 m x 3
1 min rest between efforts
200x3
2 min rest bt efforts
400x3
3 min rest bt efforts


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Monday 55

10 deadlift
9 back squat
8 power clean
7 push press
6 sdhp
5 hang clean
4 front squat
3 thrusters
2 snatch
1 ohs
53/65/95 for first round
Must complete in 4 min
Rest as needed
3 rounds with increasing weight


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Indy Classic WOD 1...Snatch/Box

Skill work:  Overhead Squat while warming up on Snatch

WOD (Compliments of Indy North's Classic comp this past weekend)

21 - 15 - 9

Power Snatch 95/65
Over the Box Jumps  24"/20"
     (Do not have to clear the box each rep, you may jump on top of box and down on opposite side)

lucky # 7

3x5 back squat

then

7 thruster 53/75
7 sdhp 53/75
7 burpees
7 rounds
10 min cap


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Max Squat clean.....then more cleans!!

20 minutes to find your 1 rep max Squat Clean!

Then......

10 Min AMRAP

4 Power Cleans 135/95
3 Hang cleans
2 lunges

(Complete set unbroken for it to count as one round)

HAPPY 40-1st Birthday Brad!!

40 Push Press 115/75
1 -100m Run
40 Wall Ball 20/14
1 -100m Run
40 Dubs (120 singles)
1 -100m Run
40 KB Swings 52/35
1 100m Run

2 Rounds for TIME


Happy Birthay Keith Smith too!

Friday Thrusters!!

5X5 Thruster work!

GO HEAVY

THEN.....

21-15-9

Thruster 95/65
Burpee

Row row row your boat

180 WOD
250 row for time
Rest
500 row for time
Rest
1000 row for time
Then
Annie


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