WOD 6/15/16

Press: 3 x 3 Weighted Strict Pullup: 3 X 5 Then… 21 Power Cleans, 135/93 21 HSPU 200m run 15 Power Cleans 15 HSPU 300m Run 9 Power Cleans 9 HSPU 400m Run    

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WOD 6/14/16
WOD 6/14/16

15 Min to 5 rep Hang Snatch Then….. 50 Calorie Row 40 KB Snatches 70/53 30 Burpee jump over box 24/20 20 Bar Muscle Ups (sub jumping bar mu or 20 Strict Pullups) 10 OHS 165/103 6am at The BAP

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WOD 6/13/16
WOD 6/13/16

20 min to find 1 rep max deadlift. Sumo or Conventional styles. 3 rounds 30 Overhead Walking lunge with a plate 45/25 20 alternating Russian Swing 53/35 10 ring Push-ups

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WOD 6/12/16
WOD 6/12/16

enduro wod 1600 m run 50 du 50 sit-ups. 1200 m run. 40 du 40 sit-ups. 800 m run. 30 du 30sit-ups. 400 m run 20 du 20 sit-ups. 200 m run 10 du 10 sit-ups.

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WOD 6/11/16

Tabata partner banded sprints 8 rounds of 20 sec work then 10 sec rest. Then: Death by Burpee & Wallball 21 day health challenge flash challenge. Team that guesses the most and what ingredients in the above low gi breakfast gets 3 points.

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WOD 6/10/16
WOD 6/10/16

15 Minutes to a heavy clean Then… “WWPF” 42 Hang Power Cleans, 135/93 50 HSPU 200m Firemans Carry 30 Hang Power Cleans, 165/113 50 HSPU 200m Firemans Carry 18 Hang Power Cleans, 205/143 50 HSPU 200m Firemans Carry When Partner Friday gets too wacky    

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WOD 6/8/16
WOD 6/8/16

Strict Press: 3 x 5 Strict Pull-up (overhand grip): 3 X ME Then… AMRAP 18 minutes 60 DU 15 Deadlifts, 185/123 12 Burpees over bar 100m sprint Rest 2 min after each round            

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WOD 6/7/16
WOD 6/7/16

15 Minutes to a heavy snatch Then… Runny Amanda 600m Run 9 Ring Muscle Ups 9 Snatches (full depth) 135/93 400m Run 7 Ring Muscle Ups 7 Snatches 200m Run 5 Ring Muscle Ups 5 Snatches Amanda Miller (1985-2010) competing at the 2010 Crossfit Games

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WOD 6/6/16
WOD 6/6/16

Test 1 rep max back squat! Then 15 min AMRAP 5 strict toes to bar 7 supine ring rows (feet on a box) 10 Alt Cossack Squats 53/35 kb

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WOD 6/4/16
WOD 6/4/16

Bench Press 5-5-5 Then…. 10-8-6-4-2 Wall Climbs Hang Power Snatch 115/83 200m Run after each round Hulkbrook and McDreamy

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