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Friday, August 24, 2018

2018 August 23
by bk

Today is Coach Luke’s last day of coaching (the 10:30am class).  We will miss him dearly as he is moving on to teach English in Spain and we hope to see him back in the future!  Today’s “Team Luke WOD” is for Coach Luke!

“Team Luke WOD”

For time: (teams of two, one person working at a time)…..(time cap, 37 minutes)
150 wallball (20lb/14lb)
75 pullups
75 pushups
Run 400m (together)

…right into…

10 rounds of:
12 deadlift (155lb/105lb)
9 hang power clean (155lb/105lb)
6 push jerk (155lb/105lb)

…right into…

Run 400m (together)
75 abmat situps
75 air squats
150 Russian kettlebell swings (70lb/53lb)
Run 400m (together)
30 thrusters (155lb/105lb)

 

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MODIFIED VERSION

For time: (teams of two, one person working at a time)
100 wallball (20lb/14lb)
50 pullups/ring rows
50 pushups
Run 400m (together)

…right into…

6 rounds of:
12 deadlift (95lb/65lb)
9 hang power clean (95lb/65lb)
6 push jerk (95lb/65lb)

…right into…

Run 400m (together)
75 abmat situps
75 air squats
100 Russian kettlebell swings (53lb/35lb)
Run 400m (together)
30 thrusters (95lb/65lb)

Team Name Theme: Luke

Post team names and time to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Justin F permalink
    August 24, 2018

    WOD w/ Boozer and Christina: 842@135#

  2. Luciana permalink
    August 24, 2018

    Team Luke modified WOD w/Barry: finished entire WOD at 47:25. At time cap we wer at 642 reps.

    Modifications for me: knee pushups, 26# KB.

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