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WOD

07/19/19

Build to a Heavy:

1 Pausing Front Squat + 1 Front Squat

 

 

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

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07/19/19

WOD

07/18/19

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Bar

27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:

21 Hang Power Cleans (95/65)

21 Burpees Over Bar

21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:

15 Hang Power Cleans (95/65)

15 Burpees Over Bar

15/12 Calorie Row

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07/18/19

WOD

07/17/19

Hang Squat Snatch

build to 1RM or heavy 1 rep

 

4 Rounds

400m Run

7 Hang Squat snatch 60% 1RM

3 Rope Climbs

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07/17/19

WOD

07/16/19

 

Benchpress

3-3-3

 

20min EMOM

100m Sprint

5 Push Ups

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07/16/19

WOD

07/15/19

TABATA Barbell

Deadlift 185/135

HPC 135/95

Front Squat 85/65

Push Press 65/45

2 min rest between rounds

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07/15/19

WOD

07/13/19

 

Partner WOD

1 Mile Run (Run together)

100 WB 20/14

80 alt. DB snatch (50/35)

60 HSPU

40 C2B PU

The run is done together and the rest of the work is split chipper style and only one partner working at a time)

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07/13/19

WOD

07/12/19

 

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

 

 

*athletes choice to build or stay the same over the sets

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07/12/19

WOD

07/11/19

Deadlift 

Heavy Sets of 3-2-1

 

 

AMRAP 14:

100 Meter Farmers Carry 50/35

30 Sit-ups

100 Meter Farmers Carry

15 Deadlifts (205/145)

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07/11/19

WOD

07/10/19

 

OHS

3-3-3

Complete as many rounds as possible in 10 minutes of:

400-m run

Max set of strict pull-ups

Max set of strict ring dips

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07/10/19

WOD

07/09/19

 

3 rounds for time of:

1,000-m row

50 wall-ball shots

100-ft. handstand walk

100 double-unders

 

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

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07/09/19

WOD

07/08/19

Backsquat

2-2-2

 

2 Rounds

50m DB Walking Lunge 50/35

50 Burpees

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07/08/19

WOD

07/06/19

WOD (40 Min Time Cap)

Part One: In 11 Mins

2000m/1850m Row

In remaining Time:  Max Effort

HSPU (HR Push Ups)

Rest 4 Mins

Part Two :

800 M run

Into

5 Rounds

10 C2B PU

25 Air squats

into

800 M Run

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07/06/19