Friday Wod 7.20.18

For Time Level 1 30 DB Snatches 70/45# 15 Ring Dips 30 Kettlebell Swings 70/53# 12 Ring Dips 30 Thrusters 95/65# 10 Ring Dips Level 2 30 Snatches 115/75# 5 Muscle-ups 30 Clean and Jerks 115/75# 5 Muscle-ups 30 Thrusters 115/75# 5 Muscle-ups Level 2+ 30 Snatches 135/95# 10 Muscle-ups 30 Clean and Jerks 135/95# […]

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Thursday Wod 7.19.18

Establish Your Heaviest 100′ Farmer Carry (50′ Down and Back, No Drops) Then Level 1 11 Minutes AMRAP 50 Double Unders 12 Toes To Bar 30 Seconds Handstand Hold (Wall) Level 2 11 Minutes AMRAP 50 Double Unders 12 Toes To Bar 50′ Handstand Walk

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Wednesday Wod 7.18.18

5 Tough Sets Jerk x 2 Then 5 Minutes AMRAP Hang Squat Clean + Jerk Level 1 – 115/75# Level 2 – 155/105# Level 2+ – 185/125# Optional Work 5 Minutes 4 Over The Shoulder Cleans 50′ Sandbag Carry (Bear Hug) Not AMRAP, The Idea and goal is To Keep Moving, Use Appropriate Load

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Tuesday Wod 7.17.18

7 Tough Sets Back Squat x 2 Then For Time 50/40 Calorie Row 25 Deadlifts Level 1 – 205/135# Level 2 – 245/165# Level 2+ – 275/185# Optional Work Build To a Heavy 3-Rep Single Arm Overhead Squat (DB) Build To a Heavy 5-Rep Single Leg Romanian Deadlift (DB)

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Monday Wod 7.16.18

Level 1 3 Rounds For Time 15 DB Ground To Overhead 30/20# 30 Pull-ups Run 800 Meters Level 2 3 Rounds For Time 15 DB Ground To Overhead 45/30# 30 C2B Pull-ups Run 800 Meters Optional Work Build To Your Heaviest Load Hang Clean + Clean 3 Sets Hip Extension x 10-15 Do These Slow […]

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Saturday Wod 7.14.18

In Partners, 3 Rounds For Time 50 Toes To Bar 50 Overhead Squats Partners Alternate Every 5 Squats Level 1 – 95/65# Level 2 – 135/95# Level 2+ – 155/105# Optional work Every 4 Minutes For 20 Minutes (5 Sets) Back Squat x 5 Use 1-2% More Than Last Saturday

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Friday Wod 7.13.18

10 Minutes EMOM Power Snatch x 1 Then 5 Rounds For Time Row or Bike 20 Calories 30 Box Jump Overs 24/20” Optional Work 5 Tough Sets Drop Snatch x 3 5 Tough Sets Snatch Pull x 3

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Thursday Wod 7.12.18

12 Minutes EMOM Min 1 – DB Strict Press x 5 Min 2 – DB Bent Over Row x 8 (Establish Heavy Set Before Starting) Then For Time 50 DB Thrusters Every Minute On The Minutes Perform 3 Power Cleans Level 1 – 30/20#, 155/105# Level 2 – 45/30#, 185/125# Level 2+ – 45/30#, 225/155#

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