Blog

Monday, July 23rd

Strength : Deadlift Find a 1 rep max, PR goal WOD : 8 Minutes Run 800m, then with remaining time AMRAP 4 Pull-ups 2 Squat Clean 135/95
  • Make clean weight heavy but doable for double entire time
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Sunday, July 22nd

Strength : E2M for 6 Sets 10 Burpees OH Carry 50′ (heavy KB/DB) 10 Strict KB Upright Row (strict as able) 5 Burpee Box Jumps 24/20 WOD : 4 Rounds, each round 3:00 AMRAP with 1:00 rest 8 Clean and Jerk 115/75 8 Walking Lunges, bar on back (4/4 each leg) 4 Hang Squat Clean 4 Jumping Split Lunges (2/2 each leg)
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Saturday, July 21

Teams of 2, one working at a time: The Beast 50 Walking Lunges 40 Pull Ups 100 Box Jumps 20" 40 Double Unders (each) 50 Push Ups 40 TTB 60 KB Swings 53/35 60 Sit-Ups 40 Hang Squat Clean 95/65 60 Wall Balls 6 Rope Climbs (18 Strict Pull ups)...
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Friday, July 20th

Happy Wedding Day to Melissa & David! Strength : Power Clean EMOM 10m : 2 Tng Reps WOD : For Max Reps 5m Max Cal Row/Bike/SkiErg 4m Max Double Unders 3m Max Power Snatch 75/55 (DO NOT DROP THIS WEIGHT FROM OVERHEAD. Under any circumstances) 2m Max Lateral Burpee Over Bar 1m Max Shoulder to Overhead 75/55 (DO NOT DROP THIS WEIGHT FROM OVERHEAD....
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