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Past WODS

2017

ML17.1

17ML.1

13min Continous Clock

A. 10min AMRAP

35 Box Jump

30 Air Squat

25 Pull Ups / Jumping PullUps (SOLDIER)

20 Kettle Bell Swings

 

B. 3min AMRAP

Ground to Overhead

ML17.2

17ML.2 

FOR TIME:

60 double unders/80 single skips

20 wall ball

15 Deadlifts

90 double unders/130 single skips

20 wall balls

15 deadlift

120 double unders/180 single skips

20 wall balls

15 deadlift

 

Soldier:

Age Category: 35-39     50-59     60+

Wall Ball:        6/3kg     6/3kg     6/3kg

Deadlift:   90/60kg     80/50kg     70/45kg

Soldier –  Single Skips

Warrior:

Age Category: 35-39     50-59     60+

Wall Ball:        9/6kg     9/6kg     9/6kg

Deadlift:   100/70kg    90/60kg   80/55kg

Warrior – Double Unders

Hero:

Age Category: 35-39     50-59     60+

Wall Ball:        9/6kg     9/6kg     9/6kg

Deadlift:   110/80kg    100/70kg   90/65kg

Hero – Double Unders

ML17.3

17ML.3

FOR TIME:

3 Rounds

HERO – 18 Hand Stand Push Ups (HSPU)

15 Hang Squat Clean

 

WARRIOR – 12 Wall Walks

15 Hang Squat Clean

 

SOLDIER – 30 Hand Release Push Ups (HRPU)

15 Hang Squat Clean

SOLDIER

Age Category:            35-49           50-59              60+

Hang Squat clean:   45/25kg      40/20kg        30/15kg

HRPU:                         Male On Toes/ Female On Knees

WARRIOR

Age Category:             35-49            50-59              60+

Hang Squat clean:   60/40kg       50/30kg        40/25kg

Wall Walks:                                 Male/Female

HERO

Age Category:             35-49             50-59               60+

Hang Squat clean:   70/50kg        60/40kg         50/30kg

HSPU:

35-49 Male/Female – To the Floor

50-59 Male – To the Floor

50-59 Female – On One Abmat

60+ Male/Female – On One Abmat

ML17.4

17ML.4

16min AMRAP – Total Reps

9 Calorie Row

21 Bar Facing Burpees

9 Thrusters

15 Calorie Row

15Bar Facing Burpees

15 Thrusters

21 Calorie Row

9 Bar Facing Burpees

21 Thrusters

SOLDIER:

Age Category:   35-49        50-59         60+

Thrusters:       30/20kg    30/20kg    25/15kg

Calorie Row:              Any Level 1-10

Burpees:               Step Over Bar Allowed

WARRIOR:

Age Category:   35-49        50-59         60+

Thrusters:       40/30kg    40/30kg    30/20kg

Calorie Row:              Any Level 1-10

Burpees:        Two Feet Take Off Over The Bar

HERO:

Age Category:   35-49        50-59         60+

Thrusters:       45/35kg    45/35kg    35/25kg

Calorie Row:              Any Level 1-10

Burpees:           Two Feet Take Off Over Bar