Endurance WOD 7/16/17
Endurance WOD 7/16/17

10am- Olympic Lifting 11am- Endurance   1000m Run 15 Goblet Squats 53/35 15 SDHP 53/35 800m Run 15 Goblet Squats 53/35 15 SDHP 53/35 600m Run 15 Goblet Squats 53/35 15 SDHP 53/35 400m Run 15 Goblet Squats 53/35 15 SDHP 53/35 200m Run 15 Goblet Squats 53/35 15 SDHP 53/35  

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WOD 7/15/17
WOD 7/15/17

Bench Press 3-3-3 Then… Donkey Kong 21-15-9 Burpees KB Swing 53/35 Box Jumps 24/20 *After each movement, scale monkey bars and run uphill and back down.  Sub with 5 ring rows after each movement

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WOD 7/14/17
WOD 7/14/17

  Front Squat: Establish 3 Rep Max   Then….   WWPF   For Time: 400m Med Ball Run Relay (Switch every 200m) 300 Double Unders (Switch every 50 DU) 50 Thrusters, 95/63 (Mix anyway)   400m Med Ball Run Relay 200 DU 30 Thrusters, 135/83   400m Med Ball Run Relay 100 DU 10 Thrusters,

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WOD 7/13/17
WOD 7/13/17

Snatch 3-3-2-2-1-1-1   Then: 15 Min AMRAP:   Rounds 1-3 7 Snatch 95/63# 5 Pullups 10 Pushups 15 Squats   Rounds 4-6 8 Snatch 115/83# 5 Pullups 10 Pushups 15 Squats   Rounds 7-9 9 Snatch 135/93# 5 Pullups 10 Pushups 15 Squats   Rounds 10 to …..WTF 10 Snatch 155/113# 5 Pullups 10 Pushups

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WOD 7/12/17
WOD 7/12/17

Press: 5-5-5 L-Sit: 3 x M.E.   Then…   For Time:   400m Run 40 Pistols, alt 30 Alt DB Snatches, 50/35 3 Legless Rope Climb   300m Run 30 Pistols, alt 20 Alt DB Snatches 2 Legless Rope Climb   200m Run 20 Pistols 10 Alt DB Snatches 1 Legless Rope Climb    

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WOD 7/11/17
WOD 7/11/17

15 Minutes to a heavy Clean and Jerk Then…. 12 Clean and Jerk 185/123 7 Bar Muscle Ups 8 Clean and Jerks 205/143 7 Bar Muscle Ups 6 Clean and Jerks 225/163 7 Bar Muscle Ups  

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WOD 7/9/17
WOD 7/9/17

Back Squat 5 – 5 – 5 at 80% of 1RM then: 18 Minute EMOM: 1st Min. Max shuttle run (run from pull-up bars to other side and use the entire minute to shuttle run, touching the ground on every turn around) 2nd Min. 10 burpee box jump overs (24/20) *set a 40 second cap

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Endurance 7/9/17
Endurance 7/9/17

9am-11am Open Gym 10am Olympic Lift Class 11am-Endurance Choose Your Own Adventure In any order: 1 Mile Run 1 Mile Row 400m Farmer Carry 70s/53s 100 Sit Ups 10 Power Snatches 135/93 10 Clean and Jerk 135/93

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WOD 7/8/17
WOD 7/8/17

Bench Press: 5-5-5   Then…   For Time: 400m Run 21 Front Squats, 135/93 9 Ring MU 15 Front Squats 7 Ring MU 9 Front Squats 5 Ring MU 400m Run      

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

WWPF   0:00 – 8:00 3RM OHS   10:00 – 16:00 6 Min AMRAP Synchronized Wall Ball Shots, 20/14 *5 synchronized burpee penalty during each break   18:00 – 32:00 14 min AMRAP 20 Toes 2 Bar (partner hangs) 30 Shoulder 2 OH, 135/93, (mix reps anyway) 40 Alt Box Jumps, 24/20      

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WOD 7/6/17
WOD 7/6/17

Dead Lift 3-3-3   Then:   5 Rounds   30 Double Unders 20 Kettlebell Swings 53/35lbs 10 DeadLifts 225/153   Post Loads and Times to ZEN and Comments:  

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WOD 7/5/17
WOD 7/5/17

Press: 3-3-3 (80 – 85% of 1RM)   Then…   5 Rounds   10 HSPU (first 5 must be strict)   14 Alt Front Rack Lunges (in place), 95/63   1 minute Front Plank, 25/15  (Weight must be taken off your bar each time)   * you must accumulate 1 minute of front plank after

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888-338-9366
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