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WOD

06/18/19

For Time

800m Run

10 Step Ups

400m Run

15 Step Ups

200m Run

20 Step Ups

200m Run

15 Step Ups

400m Run

10 Step Ups

800m Run

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06/18/19

WOD

06/17/19

 

Power Snatch

3X3

 

4 rounds for time, alternating arms each round, of:

10 single-arm squat snatches

8 single-arm rows

6 single-arm push presses

4 single-arm Turkish get-ups

 

 

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

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06/17/19

WOD

06/15/19

For Time

400m Run

5 rounds

10 DB thrusters (50/35)

10 Box jumps 24/20

400m Run

 

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06/15/19

WOD

06/14/19

 

Deadlift 3-3-3

 

FOR TIME

42-30-18

DU

21-15-9

HSPU

11-7-5.

Deadlifts (315/225)

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06/14/19

WOD

06/13/19

 

 

25-20-15-10-5

Power snatch 95/65

T2B

Bar facing burpess

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06/13/19

WOD

06/12/19

Weightlifting Wednesday

Squat Clean

1-1-1-1-1

 

Accessory work finisher-

Half Kneeling DB Arnold Press- https://youtu.be/FyR8ARTaGKI

Seated Overhead Dumbbell Tricep Extensions 3 sets 8-10 reps

Barbell Glute bridge- 3 sets 8-10 reps with a pause at the top

Hammer Curls with DB- 3 sets 10-15 per arm

 

 

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06/12/19

WOD

06/11/19

 

 

As a 2-person team AMRAP 24 minutes of:

1 Round of "Mary", partner A

1 Round of "Mary", partner B

1 Round of "DT", partner A

1 Round of "DT", partner B

 

 

"Mary: 5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups"

 

*DT= 12 deadlifts, 9 Hang power clean, 6 push jerk

Pick a weight you and your partner can both use (ideally)

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06/11/19

WOD

06/10/19

 

Bench Press

3-3-3

 

3 Rounds:

3 Min Row (Cals)

2 Min Double Unders (If performing single unders, divide score by 2)

1 Min Burpees

*Rest 3 min between rds

Score is total number of cals and reps across all rounds

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06/10/19

WOD

06/08/19

 

Partner WOD

Buy in- 800m Run together

6 Rounds

10 Single Arm DB Push Press (5L/5R)

4 Sand bag over shoulder

2 rope climbs

200m Farmers Carry  70/53

-Each partner does # of reps listed before going onto next movement, one partner working at a time

-Farmers carry is done together, 1 person carrying 2 kb switching as needed

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06/08/19

WOD

06/07/19

 

Complete as many rounds as possible in 20 minutes of:

5 perfect ring rows

10 ring dips

15 single-leg squats

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06/07/19

WOD

06/06/19

 

For Time

10-8-6-4-2

Clean and Jerks 155/105

Burpee Box Jump overs

 

Cash out: 3 rounds

10 - V-ups

20 AB Mat sit ups

10 Strict Push ups

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06/06/19

WOD

06/05/19

 

Backsquat

5X5

 

 

Accessory work:

Handstand holds and walks

Hollow Rock holds

Good Mornings

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06/05/19