WOD 7/23/19
WOD 7/23/19

10 Minutes to a Heavy Clean and Jerk Then….. The Divine 49 7 Rounds 7 Strict Pullup 7 Toes Through Rings 7 HSPU 7 Clean and Jerk 135/93 7 Burpees Over Bar     Happy 49th birthday to The Natural!  

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Competition/Skill WOD Week 7
Competition/Skill WOD Week 7

TWOW: 1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back recovery Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5

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WOD 7/22/19
WOD 7/22/19

Back Squat 1-1-1 Then… For Time “Air Force” 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute. Starting the wod with 4 burpees.

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WOD 7/21/19
WOD 7/21/19

9am – OLY 10am – ENDURO   FOR TIME   600m Run   Then…   Complete Reps 10-9-8-7-6-5-4-3-2-1 Wall Ball Shot, 20/14 Toes 2 Bar   Then…   600m Run   Then….   Complete Reps: 1-2-3-4-5-6-7-8-9-10 Med Ball Cleans, 20/14 Med Ball Sit-up   Then…   600m Run   Please stay hydrated in this intense

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Fitness with Foose 7/20/19
Fitness with Foose 7/20/19

Good luck To all our Peeps lifting at Scorched Iron Classic in KOP! Now for the rest of us… D.T.-a-palozza The hero workout “D.T.” is 12 deadlifts 9 hang power cleans 6 jerks 4min amrap of Sandbag DT 100/75 Rest 2 min 4min amrap of Dbl DB “DT” 50/35 Rest 2 min 4min amrap of

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WOD 7/19/19
WOD 7/19/19

For Time Cash In: 400m Med Ball Run Relay (each partner runs 400m), 20/14   42 Power Cleans, (Partner holds front rack), 135/93 30 HSPU (Partner holds handstand) 12 Alt Rope Climbs   30 Power Cleans, 165/113 30 HSPU (Partner holds HS) 8 Alt Rope Climbs   18 Power Cleans, 185/133 30 HSPU (Partner holds

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WOD 7/18/19
WOD 7/18/19

Over Head Squat 5-5-5   Then   30 Overhead Squats (95/65) 10 Box Jumps (24/20) 20 Overhead Squats 20 Box Jumps 10 Overhead Squats 30 Box Jumps   Post Loads and Times to ZEN and Cooments:  

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WOD 7/17/19
WOD 7/17/19

Deadlift: 1Rep Max  *If you tested at team taining, you may reTest or do 3×5 RDL   Then…   Run 400m  42 Alt Pistols 21 R Arm Push Press, 50/35 21 L Arm Push Press Run 300m  30 Alt Pistols 15 R Arm Push Press 15 L Arm Push Press Run 200m  18 Alt Pistols

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WOD 7/16/19
WOD 7/16/19

EMOM 7 Minutes 1 Snatch 1 Hang Sntach 1 High Hang Snatch Then….. 21-15-9 Power Snatch 115/83 Burpee Over Bar Cash Out: 15 Ring Muscle Ups  

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Competition/Skill WOD Week 6
Competition/Skill WOD Week 6

TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -50 C2B Pullups as unbroken as possible

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WOD 7/15/19
WOD 7/15/19

Back Squat 3-3-3 (85-90%) Then… 4min emom 15/12 call row 4min emom 5 Front Squats 185/123 4min emom 15 toes to bar. No break between emoms. 😁

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WOD 7/14/19
WOD 7/14/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In Any Order, no break between AMRAP 10 Minutes Annie (Start back over at 50 if you finish 10s) 50-40-30-20-10 Double Unders Sit Ups AMRAP 10 Minutes 200m Sprint 100m Jog AMRAP 10 Minutes 15 Ring Rows

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