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    WOD for July 20, 2016

    WOD for July 20, 2016

    STRENGTH: Alternating EMOMx10 5 Power Cleans (155/105) 10 Box Jumps (30/24) WOD: “The Challenge” 4 Rounds :30 on/:30 off Assau...
    WOD for July 19, 2016

    WOD for July 19, 2016

    WOD: “One Plus What?” 30 Minute AMRAP 70 Calorie Row 60 KBS (53/35) 50 Burpees 40 Pullups 30 Pistols 20 Power Cleans (115/85) 10 Ring Mus...
    WOD for July 18, 2016

    WOD for July 18, 2016

    STRENGTH: Front Squat: PR Week 20 Minutes to work up to 1 Rep Max WOD: “The Exterminator” 3 RFT 15 Box Jumps (24/20) 10 Plate Overhea...
    WOD for July 17, 2016

    WOD for July 17, 2016

    STRENGTH: 5 Rounds 5 Deadlift @~70% Rest :45 :30 Barbell hold at top of deadlift *Same Weight Rest :45 WOD: “Dead Weight” 3 RFT ...
    WOD for July 16, 2016

    WOD for July 16, 2016

    WOD: “Leapfrog” 20 minute AMRAP 200m Run 20 WBS 20 Box Jumps *Partner WOD, leapfrog movements Note: The entrance to the gym is loca...
    WOD for July 15, 2016

    WOD for July 15, 2016

    STRENGTH: 10-12 Minutes: Gymnastics Skill HSPUs EMOMx5 6-8 HSPUs *scale up or down WOD: “Topsy Turvey” 14 Minute AMRAP 40 DUs 10...
    WOD for July 14, 2016

    WOD for July 14, 2016

    STRENGTH: Clean: WEEK 6 15 Minutes Heavy 3-position squat clean (From the ground + from the low hang + from the high hang) *Do not d...
    WOD for July 13, 2016

    WOD for July 13, 2016

    STRENGTH: Alternating EMOM x 10 12 Dumbbell Push Press (40/20) 12 T2B WOD: “Anaerobic Assault 2” 1 Minute Max Calorie Assault Bike ...
    WOD for July 12, 2016

    WOD for July 12, 2016

    WOD: “Trifecta” Alternating EMOM x 10 15 KBS ( 53/35) 10 Pullups Rest 2:00 Alternating EMOM x 10 10/8 Calorie Row 10 Burpee over Rower Re...
    WOD for July 11, 2016

    WOD for July 11, 2016

    STRENGTH: Front Squat: WEEK 6 2x3 @ 80-90% 2x2 @ 85-95% 1x2 @ 95+% No Tempo Last set should be 2-rep max WOD: Jackie 1000m Row 50 Thruste...
    WOD for July 10, 2016

    WOD for July 10, 2016

    STRENGTH: 4 Rounds NFT 3 Bench Press @ 80-85% Rest :45 :60 Plank Rest :45 WOD: “Resting Randy” 3 Rounds 25 Power Snatches (75/55) ...
    WOD for July 9, 2016

    WOD for July 9, 2016

    WOD: “Superhero” 1 mile run 20 Squat Cleans (135/95) 40 Ball Slams (20/15) 60 Box Jumps (24/20) 80 KBS (53/35) 100 Burpees 1 mil...
    WOD for July 8, 2016

    WOD for July 8, 2016

    STRENGTH: 10-12 Minutes: Gymnastics Skill MUs EMOMx5 2-3 MUs *at least 2 attempts WOD: “Gymnasty” 100 DUs (2:00 attempts) ...then...
    WOD for July 7, 2016

    WOD for July 7, 2016

    STRENGTH: Clean: WEEK 5 Every 90 seconds x 8 Hang Squat Clean + Front Squat *Do not drop bar, hang can be from high or low...just h...
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