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WOD'S

Thursday, 20th December 2018

Thursday, 20th December 2018

5 Rounds for time:
5 Muscle-ups
200m Medicine Ball Run, 9/6

The Dux Virus
5-Minutes Straddle Sit
3-Minutes Thoracic Rolling
3-Minutes Pigeon, (L)
3-Minutes Pigeon, (R)

Wednesday, 19th December 2018

Wednesday, 19th December 2018

A) Back Squat
2-2-2-2-2-2
*All at 80% of 1 Rep Max

B) Complete as many rounds as possible in 10 minutes of:
5 Strict Pull-ups (Advanced do CTB)
10 Deadlifts, 60/40
20 Single Arm Dumbbell Push Press, 20/15

The Dux Virus
Dumbbell Bench Press
12-12-12-12-12

Tuesday, 18th December 2018

Tuesday, 18th December 2018

“The Ghost”
6 Rounds, 1-minute per station, of:
Row, Calories
Burpee
Double Under
Rest 1-minute
*Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

The Dux Virus
A) Shoulder Press
5-5-5

B) For time:
15 Double kettlebell Cleans, 32/24
200m Farmers Carry, 32/24

Monday, 17th December 2018

Monday, 17th December 2018

A) Back Squat 
4-4-4-4-4-4
*All at 80% of 1 Rep Max

B) Tabata Abmat Sit-up
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

The Dux Virus
Every 3-minutes for 15 minutes (5 rounds) perform:
Run, 400m
7 Overhead Squats, 60/40

Saturday, 15th December 2018

Saturday, 15th December 2018

Complete as many rounds as possible in 25 minutes of:
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk
3 Burpee Bar Muscle-up or 3 Burpee Box Climb Overs
10/7 Calories, Row/Bike/Ski

The Dux Virus
Nothing More

Friday, 14th December 2018

Friday, 14th December 2018

A) Back Squat
2-2-2-2-2-2
*All at 80% of 1 Rep Max

B) Every minute on the minute for 10 minutes, alternate between:
Odd: 5 Push Press, pick load
Even: 30-Seconds max effort, Strict Knees-to-Elbows

The Dux Virus
For time:
100 Double Under’s (Zeus Rope)
10m Deadball Carry, 65/45
20m Deadball Carry 45/30
50m Handstand Walk
20m Deadball Carry 45/30
10m Deadball Carry, 65/45
100 Double Under’s (Normal Rope)

Thursday, 13th December 2018

Thursday, 13th December 2018

Complete as many rounds as possible in 20 minutes of:
3 Strict Muscle-ups
Run, 300m

The Dux Virus
3-minutes Lizard (L)
3-minutes Lizard (R)
5-minutes Pigeon (L)
5-minutes Pigeon (R)

Wednesday, 12th December 2018

Wednesday, 12th December 2018

Back Squat
3-3-3-3-3-3
*All at 80% of 1 rep max

The Dux Virus
Every 4-minutes for 5 rounds perform:
400m Ski Erg
10 Ring Push-ups

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