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  • Writer's pictureCoach Rob

WOD for Saturday 231014



8:30 Class

SUICIDE BLONDE - Teams of 2

   10min AMRAP

     4 Clean and Jerk

     30 Double Unders (each)

     4 Wall Walks

*C&J weight goes up each round

  75/35, 95/65, 115/75, 135/95, 155/115, 185/135


Rest 3:00


   10min AMRAP

     10 Push-upa

     50 Meter Sled Drag 3-45's, 2-45's

     20 AbMat Sit-ups


Rest 3:00

  

   10min AMRAP

     16 Ring Dips

     16 DB Snatch 50/35

     16 Cal Echo Bike


6:30 Comp Class

SUICIDE BLONDE - Teams of 2

16min AMRAP

4 Clean and Jerk

30 Double Unders (each)

6 Wall Walks

*C&J weight goes up each round

95/65, 115/75, 135/95, 155/115, 185/135, 205/155, 225/165


Rest 3:00


12Min AMRAP

10 Bench Press 155/105

50 Meter Sled Drag 4-45's/3-45's

20 GHD Sit-ups


Rest 3:00

12Min AMRAP

20 Ring Dips

20 DB Snatch 70/50

20 Cal Echo Bike



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