Category Archives: WOD

Thursday, July 19th

Strength : Front Squat Find a 1 rep max
  • Warmup/Build : 2×5 @ 55-60%, 4@65%, 3@70%, 3@75%, 2 @ 80%, then 1s @ 80%+ to PR
WOD : 3 Rounds Run 400m 7 Deadlift 275/185 26 KB Swings 53/35
  • rest 2:00 after each round
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Wednesday, July 18th

Strength: Squat Clean EMOM 8 - 1 Squat Clean + 1 Hang Squat Clean WOD: 8m AMRAP 250m Row 50' Left Arm DB OH Walking Lunge 50/35 50' Right Arm DB OH Walking Lunge 50/35 10 Alternating DB Snatch 50/35 Rest 5:00 8m AMRAP 20 Box Jump Overs 24/20 20 Wall Balls 20/14 20 Hang Power Clean and Jerk 75/55 We will start everyone at the same time for...
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Tuesday, July 17th

Strength : Snatch In 15 minutes, work to a max. Power or full. WOD : 12m AMRAP 5 Pull-Ups 10 Burpees rest 20s 5 Handstand Push-ups 30 Double Unders rest 20s S: Jumping Pull-up, Push-ups, Singles L1: Scaled HSPU, Scaled DU Rx+: Bar MU, 5″ Deficit HSPU...
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Monday, July 16th

Strength: Back Squat Work to a  max in 6-7 sets WOD : 3 Rounds R0w/Run 300m 15 Front Squat 135/95 15 Box Jumps 24/20  ...
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