WOD

4 Sets of:

Front Squat 5 Reps w/2sec Pause @70%
Weighted Ring Plank-90sec (35#-M/25#-15#-W)
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3 Rounds of:

Plate Plyo Push Up-1min Max Reps(45# Plates)
D Ball Over Shoulder-1min Max Reps (100#-M/80#-W)
2 KB Racked Lunges-1min Max Reps(44#-M/30#-W)
Strict Pull Up-1min Max Reps
1min Rest:
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Coach Kelle on the Snatch Complex! CrossFit Seguin representing at the Fittest Experience! . . #crossfitseguin #fitfam #fittestexperience #snatch #ohs #wodkillas #seguin #austin #crossfitcoach #mytime

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 27, 2018 at 5:33pm PST

WOD

Skill: Free Handstand Hold & Pistols
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18min AMRAP of:

200M Run w/Wall Ball
Wall Ball-12(30#/20#-10ft)
Deadlift-9(165#-M/115#-W)
Hang Power Clean-6
Front Squat-3
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WOD

4 Sets of:

Back Squat-9 @65%
Weighted Wide Arm Pull Up-8(AHAP/Med Ball or Plate)
DHSPU(Strict)-7(2x45# Bumper Plates Each Side)
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3 Rounds of:

1min Max Rep-2DB Suitcase Lunges(70#-M/50#-W)
1min Max Rep Ring Push Ups
1min Max Rep Assault Bike
1min Max Reps KB SDLHP(70#-M/53#-W)
1min Rest
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RISE & GRIND Ladies and Gents! Time to put in more WORK! Tuesday Schedule at CrossFit Seguin: 9am-Class 4pm-Open Gym 5pm-Class 6pm-Class . . #gainzz #crossfitseguin #trainforlife #barbell #dumbells #kettlebell #lovetolift #seguin #fitlife #fitfam #powerlifting #weightlifting #strengthtraining

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 23, 2018 at 4:12am PST

WOD

Wall Ball-100(*Unbroken)20#-M/14#W

Then,

1 Arm DB/KB **OH Lunges 40-30-20  (53-50#-M/35#-W)
Double Under                         80-60-40

Then,

21-15-9 Reps of:

1 Arm Alt DB/KB Power Snatch 
Burpee Over DB/KB

For Time: 30min Cap
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*10 Cal Assault Bike Penalty
**Must Do Equal Reps Each Arm. Example: For 40 Reps, 20L/20R

It's MONDAY time to get another week of training started! Monday Schedule at CrossFit Seguin: 5:30am-Class 9am-Class 4pm-Open Gym 5pm-Class 6pm-Class . . #crossfitseguin #barbell #weightlifting #powerlifting #calisthenics #gymnastics #mondaymadness #dumbells #wallballs #lunges #strengthtraining #conditioning

A post shared by CrossfitSeguin (@crossfitseguin) on Jan 22, 2018 at 4:14am PST