Wednesday WOD
Strength: EOMOTM X 10 minutes 2 Squat Clean and Jerks Metcon: 7 Minute Ladder 1 Push-Press (105/155) 2 OAA Dumbbell Snatch (55/70) *At least through 12 DB Snatch to Rx*...
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22
June
Blog
Tuesday WOD
Metcon: AMRAP X 25 Minutes 10 Deadlifts (175/255) 20 Burpees Over the Bar 30 Pull-ups *At least 5 Rounds to Rx*...
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20
June
Monday WOD
Strength: Every 2:30 X 6 Rounds "Wave Loading" 5, 4, 3, 4, 3, 2 Overhead Squats Metcon: 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Power Cleans (120/175) Front Squats (120/175) *10 minute cut-off*...
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20
June
Saturday WOD
Metcon: "Granite Games Week 2" AMRAP X 17 minutes 50 Calorie Row 50 Wallballs (14/20 @ 9/10ft) (10/20 @ 9ft) 50 Shoulder 2 Overhead (85/115) (65/95) 50 Box Jumps (20/24)...
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17
June
Friday WOD
Strength: Every 90s X 5 Rounds 5 Strict/weighted pull-ups w/ 5s negative *If you can do a strict pull-up, I want jumping pull-ups into a 5s negative.* Metcon: "DT" 5 Rounds 12 Deadlifts (105/155) 9 Hang Power Cleans (105/155) 6 Push-Jerks (103/155) *15 minute cut-off.* DT is a Hero WOD in honor of USAF SSgt Timothy...
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17
June
Thursday WOD
Metcon: 30-20-10 Push-ups Dumbbell Step-ups (25/45) *400m Run after each Round* - No rest, go immediately into - 21-15-9 Back Squats (110/165) Handstand Push-ups *100 Double-Unders after each Round. 25 minute cut-off.*...
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16
June
Wednesday WOD
Strength: 5 Sets of: 30s Ring Support Hold immediately followed by a Max Set of WallBalls *Go as high and as heavy as possible on the wallballs. 1 set until failure.* Metcon: 1 Round 50 Toes to Bar 50 Power Cleans (65/95) 50 Front Rack Lunges (65/95) *10 minute cut-off*...
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14
June
Tuesday WOD
Metcon: 5 Rounds 10 Overhead Squats (95/135) 15 Kettlebell Swings (55/70) 20 OAA Dumbbell Snatch (55/70) *25 minute cut-off*...
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14
June
Monday WOD
Strength: 5 X 4 Barbell Floor Press Metcon: AMRAP X 10 minutes 8 Thrusters (93/135) 6 Strict Handstand Push-ups 4 Muscle-Ups *At least 5 Rounds to Rx*...
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13
June
Saturday WOD
Metcon: "Granite Games Week 1" AMRAP x 15 Minutes 10 Squat Clean and Jerks (135/83) (95/53) 15 Bar Facing Burpees 8 Squat Clean and Jerks (185/115) (115/73) 15 Bar Facing Burpees 6 Squat Clean and Jerks (225/143) (135/93) 15 Bar Facing Burpees 4 Squat Clean and Jerks (275/173) (155/113) 15 Bar Facing Burpees 2 Squat Clean...
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10
June