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Capstone WOD
Squats, Push Presses
For Time:
80 Squats
10 Push Presses 95 lbs
60 Squats
20 Push Presses 95 lbs
40 Squats
30 Push Presses 95 lbs
20 Squats
Post total time.
Capstone WOD
Power Cleans, Front Squats
3 rounds for time of:
10 Power Cleans 135 lbs
15 Front Squats 135 lbs
Post total time.
Capstone WOD
Push Press 3-3-3-3-3-3-3
Seven rounds each of three reps of push press.
Capstone WOD
Double Unders, Supermen, Box Jump (24 in.)s, Kettlebell Swings, Walking Lunges, etc.
2 rounds for time of:
35 Double Unders
35 Supermen
35 Box Jump (24 in.)s
35 Kettlebell Swings 1.5 pood
35 Walking Lunges
35 Burpees
Post total time.
Capstone WOD
Air Squats, Push-ups, Pull-ups
5 rounds for time of:
35 Air Squats
25 Push-ups
15 Pull-ups
Post total time.
Capstone WOD
Runs, Wall Balls, Sit-ups (abmat)
For Time:
1 mi Run
50 Wall Balls 20 lbs
100 Sit-up (abmat)s
Post total time.
Capstone WOD
Kettlebell Swings
For Time:
100 Kettlebell Swings
Post total time.
Coach’s Notes
*every time you stop swinging, there’s a 7 burpee penalty*
Capstone WOD
Front Squat 3-3-3-3-3
Front squat 3-3-3-3-3 reps
Post loads.
Capstone WOD
Double Unders, Push-ups
3 rounds for time of:
100 Double Unders
50 Push-ups
Post total time.
Capstone WOD
Runs, Overhead Walking Lunges, Box Jump (24 in.)s
4 rounds for time of:
400 m Run
50 ft Overhead Walking Lunge 45 lbs
25 Box Jump (24 in.)s
Post total time.
