Friday 7/6/18 WOD
Metcon: 5 Rounds 12 Clean and Jerks (95/135) 18 Toes 2 Bar 400m Run *30 minute cut-off*...
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05
July
Blog
Tuesday 7/3/18 WOD
Metcon: AMRAP X 20 minutes 8 Front Rack Lunges (95/135) 10 Chest 2 Bar Pull-ups 12 Kettlebell Swings (45/70) *At least 6 Rounds to Rx*...
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03
July
Monday 7/2/18 WOD
Strength: 6 x 2 Split Jerks Metcon: 5 Rounds 10 Power Cleans (75/115) 15 Shoulder 2 Overhead (75/115) *8 minute cut-off*...
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02
July
Saturday 6/30/18 WOD
Partner WOD Metcon: 4 Rounds 40 Cal Row 30 Handstand Push-ups 20 Squat Snatch (95/135) *Split reps however you see fit. Option for a 5th round if your feelin froggy ?.*...
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30
June
Friday 6/29/18 WOD
Strength: 5 x 3 Deadlifts Metcon: 15-9-6 Thrusters (95/135) Bar Muscle-ups *10 minute cut-off*...
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29
June
Thursday 6/28/18
Metcon: AMRAP X 22 minutes 15/25 GHD/Sit-ups 12 Power Snatch (65/95) 12 Box Jumps (24/30) *At least 8 Rounds to Rx*...
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28
June
Wednesday 6/27/18 WOD
Strength: EOMOTM X 10 minutes 5 Strict/Weighted pull-ups with negative Metcon: 10 minute Ladder 2 OAA Dumbbell Snatch (50/70) 3 Push-ups *At least through 21 Push-ups to Rx*...
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27
June
Tuesday 6/26/18 WOD
Metcon: 21-15-9-15-21 Power Cleans (95/135) Back Squats (95/135) Wallballs (20/30 @ 9/10ft) *22 minute cut-off* **Challenge: (105/155) Cleans/BS's**...
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26
June
Monday 6/25/18 WOD
Strength: 3,3,3,2,2,2 Push-Press Metcon: AMRAP X 8 minutes 8 Ring Dips 10 Handstand Push-ups *At least 5 Rounds to Rx*...
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25
June
Saturday 6/23/18 WOD
Partner WOD Metcon: AMRAP X 20 minutes 4 Clean and Jerks (105/155) 10 Toes 2 Bar 6 Burpee Box Jump Overs *Partners alternate movements. At least 10 Rounds to Rx.*...
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23
June