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Get an odd object


Get an odd object

Wednesday 5/6/20
10 min
Max reps strict pullups or ring rows or renegade rows
*Every min perform a 30ft odd object carry
10-8-6-4-2 Devils press. (50/35) or 12-10-8-6-4 Burpee box jumps if no DB
*20 single arm. overhead lunge after each round (50/35)
@15 min
AMRAP 10 min:
10 single arm DB snatch L (50/35) or barbell (75/55)
10 alternating jumping lunges
10 single arm DB snatch R (50/35) or barbell (75/55)
10 alternating jumping lunges
*barbell only= as written
*DB=as written
*KB=as written with KB
*Wallball = 20 Wallball shots instead of lunges. 10 wallball shots instead of DB snatches
*No equipment= 15-12-9-6-3 burpees. 30 walking lunges

instep lunge 1 min per side
couch stretch 1 min per side

DV45 (wildcard wednesday)
AMRAP 8 min:
Jumping air squats
Wallsit seconds
AMRAP 8 min:
10 Play ground to overhead
10 burpees to plate
AMRAP 8 min:
DB hang squat clean to thruster
*4 30′ shuttle runs after each round
AMRAP 8 min:
15 DB deadlifts
50 ft farmers carry
5 Clean and jerks
50 ft farmers carry
AMRAP 8 min:
Run 800m
30 Hang squat cleans
Max reps burpees over DBs

CrossFit pre teens
1 min mountain climbers
1 min rest
10 min. max weighted lunges
*every min perform 10 situps
AMRAP 15 min:
15 lunge complex (jumping lunge L+R+jumping air squats
15 objet ground to overhead

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 8am 10am and 4:30pm 5:30pm Mon-Fri. 10am and 4:30PM Sat & Sun for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276

Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day

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