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WOD

07/04/20

HAPPY 4th of JULY!       Outdoor Class Weather Permitting & Zoom class at 8:00AM

KB Swings

Box Jumps

Air Squats

Push-Ups

Burpees

Sit ups

Slamballs

Double-Unders

Lunges w/ Slamball Overhead

Slamball Thrusters

KB Push Press - single arm, alternate sides as you wish

Mountain Climbers

Superman

*Equipment needed: Box, Jump Rope, Slamball, KB  *Scale DUs 1:1 line jumps or singles on jump rope

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07/04/20

WOD

07/03/20

Outdoor Classes Weather Permitting

 

1 Min Max Effort Burpees

 

On the Minute x 10:

16 Single Arm Russian Dumbbell Swings (50/35)

Max Front Plank in Time Remaining

Rest 5 Minutes

On the Minute x 10:

10 Single Arm Dumbbell Strict Presses (50/35)

Max Side Plank in Time Remaining (Switch Each Round)

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07/03/20

WOD

07/02/20

Outdoor Classes Weather Permitting & Zoom at 630AM

 

Double DB Front Rack Squats 8-6-4-2

 

4 Rounds

12 Reverse Burpees

10 Thrusters Right Arm

12 Straight Arm Burpees

10 Thrusters Left Arm

 

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07/02/20

WOD

07/01/20

 

Outdoor Classes Weather Permitting & Zoom class at 5:30pm

8 Rounds:

:20 Seconds Single Arm Z-Press (Left)

:10 Seconds Rest

:20 Seconds Hollow Rocks

:10 Seconds Rest

:20 Seconds Single Arm Z-Press (Right)

:10 Seconds Rest

:20 Seconds Walkout Push-Ups

:10 Seconds Rest

 

Cash Out- 400m Med Ball or odd object run

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07/01/20

WOD

06/30/20

Outdoor Class Weather Permitting

 

3 rounds

12 hang power cleans (could do with odd object, single or double DBs)

12 front squats

25' front rack lunge

8 hang power snatch

8 OHS

25' OH walking lunge

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06/30/20

WOD

06/29/20

Outdoor Classes Weather Permitting

 

4 Rounds (1 min per station)

Push ups

Med Ball Cleans

Sit ups

Rest 1 min

FGB style

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06/29/20

WOD

06/27/20

Outdoor Class Weather Permitting & Zoom class at 8:00AM

 

Complete as many rounds as possible in 25 minutes of:

25 sumo deadlift high pulls

25 push-ups

25 thrusters

25 sit-ups

 

DB, Odd object

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06/27/20

WOD

06/26/20

Outdoor Classes Weather Permitting

3X5 Goblet Squats with 3 sec pause in the bottom

 

EMOM for 16 Mins

Min 1 - 15 Sqt. Jumps

Min 2 - 8 inchworm push ups

Min 3 - 10 Burpees

Min 4 - 25 Shoulder taps

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06/26/20

WOD

06/25/20

Outdoor Class Weather Permitting & Zoom at 630AM

 

1 round of TABATA Planks

 

Partner WOD- 18 min AMRAP

Partner 1: Run 400m

Partner 2:  5 Push Ups

10 Box Jumps

15 Dips on Box

*pick up where partner left off

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06/25/20

WOD

06/24/20

OUTDOOR CLASSES (weather permitting)

5 Giant Sets:

10 Double Dumbbell Romanian Deadlifts

15 Plank-ups

20 Weighted Glute Bridges

25 AbMat Sit-ups

Rest 1 Minute Between Rounds

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06/24/20

WOD

06/23/20

Outdoor Class Weather Permitting & Zoom at 630 AM

21 - 15 - 9

DB Power Cleans (or with an object that you have available)

50 DU or 100 Singles after each round

Directly into

21 - 15 - 9

DB Front Squats

50 DU after each round

(Score is total of both parts, no rest between

 

Cash out 2X800m Run

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06/23/20

WOD

06/22/20

10 Rounds of 2 Mins on/ 1 min off

10 Mt. Climbers

10 KBS (5 per side)

10 Sit ups

 

*start at the top, see if you can match or better your score from the previous 2 min. 

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06/22/20