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Sunday 210110

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Ellen 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBs Post time to comments. Scaling: Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest … [Read more...] about Sunday 210110

Thursday 210107

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Lyla 10-9-8-7-6-5-4-3-2-1 reps for time of: Muscle-ups Bodyweight clean and jerks Post time to comments. Scaling: This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics … [Read more...] about Thursday 210107

Wednesday 210106

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21-15-9 reps for time of: Wall-ball shots Row (calories) ♀ 20-lb. ball to 9-ft. target ♂ 30-lb. ball to 10-ft. target Post time to comments. Scaling: This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots. Intermediate Option: 21-15-9 reps for time of: Wall-ball shots Row (calories) ♀ 14-lb. ball to … [Read more...] about Wednesday 210106

Monday 210104

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Barbara Ann: 5 rounds, each for time, of: 20 handstand push-ups 30 deadlifts (95/135 lb.) 40 sit-ups 50 double-unders Rest precisely 3 minutes between rounds. Post time to comments. Scaling: Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between … [Read more...] about Monday 210104

Sunday 210103

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Grettel 10 rounds for time of: 3 clean and jerks 3 burpees over the bar Or, Ingrid 10 rounds for time of: 3 snatches 3 burpees over the bar ♀ 95 lb. ♂ 135 lb. Post choice of girl and time to comments. Scaling: Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout. Intermediate Option: Same reps as Rx’d ♀ 75 lb. ♂ 105 … [Read more...] about Sunday 210103

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