Wednesday 05/06/2020

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WOD
"Macho Taco"
5 Rounds x AMRAP 3:
60 Double Unders (90 singles)
20 Jumping Lunges
Max Rounds of Dumbbell "Macho Man" (50's/35's)

Rest 1 Minute Between Rounds

Home WOD
"Macho Taco"
5 Rounds x AMRAP 3:
60 Double Unders (90 singles)
20 Jumping Lunges
Max Rounds of Dumbbell "Macho Man" (50's/35's) or odd object

Rest 1 Minute Between Rounds

Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts

Tuesday 05/05/2020

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WOD
"Radar"
For Time:
400 Meter Run

9-12-15:
Deadlfts 205#/145#
Lateral Barbell Burpees
800 Meter Run

15-12-9:
Deadlfts 205#/145#
Lateral Barbell Burpees
400 Meter Run

Home WOD
For Time:
400 Meter Run

9-12-15:
Double Dumbbell Deadlifts or odd object
Lateral Dumbbell Burpees or odd object

800 Meter Run

15-12-9:
Double Dumbbell Deadlifts or odd object
Lateral Dumbbell Burpees or odd object

400 Meter Run

Body Armor
Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press
Minute 2: Max Hollow Rocks

Monday 05/04/2020

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WOD
"Workaholic"
3 Rounds For Time:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
21 Kettlebell Swings 55#/35#
15 Thrusters 95#/65#

Home WOD
"Sfran"
21-15-9 For Time:
Double Dumbbell Thrusters or odd object
Strict Pull-ups or odd object bent over rows

Body Armor
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds