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Friday June 22nd, 2018

Warm up- 3 Rounds 75 SU’s 15 AS 10 Push Ups 10 Band Pull Aparts 10 Sit ups Skill- 5 Sets 3 Strict Press (AHAP) Immediately into: 10 DB Bent Over Rows (AHAP) WOD-   AMRAP 9 Mins 9 Front Squats 95/65 9 Push Press 9 Thrusters Post WOD- 5-4-3-2-1 Strict Pull ups 10-8-6-4-2 Strict […]

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Thursday June 21st, 2018

Warm up- 7 Min AMRAP 10 Cal AB 10 Cal Row 10 Cal Ski 100m Run Skill- Gymnastics Day!! Spend 15-20 Mins Working on Gymnastics Movements. HSPU, DU’s, HS Walk, MU’s, Pistols, Pull-ups, T2B etc…. WOD- For Time: 10 Min Cap 50 DU’s 21 C2B Pull ups 50 DU’s 15 C2B Pull ups 50 DU’s […]

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Category: WOD
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Wednesday June 20th, 2018

Warm up- 3:00 Mins or 600m Run Sally Up Sally Down Air Squats Skill- Deload Week 5 Back Squats 45%, 55%, 65% 3 Box Jumps after each set *As High as Possible WOD- Teams of 2: 20 Min AMRAP Partner 1: Max Cals AB Partner 2: 1 Round 15 KB swings 53/35 15 Box Jump […]

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Tuesday June 19th, 2018

Warm up- 3 Mins on a machine or 600m Run 3 Sets 5 Pass Throughs + 10 OHS 10 Light DB Snatches 20 Hollow Rocks Skill- In 10 Mins… 1 Snatch Balance + 1 OHS In 10 Mins… Max Hang Sq. Snatch WOD- 50-35-20 DB Snatch 50/35 Wall Balls 20/14 Post WOD- EMOM x 5 […]

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