WOD

WWPF 0:00 – 10:00 10 MIN AMRAP 7 Deadlifts, 275/203 7 Synchronized Burpees over bar *Partner 1 does all 7 DL in rd 1.  Partner 2 does all 7 DL in rd 2. Both partners do synchronized burpees over bar each around.   11:00 – 15:00 4 MIN AMRAP Max Effort Strict Pull-ups (partner hangs)   16:00 – 26:00 10 MIN AMRAP 10 Shoulder 2 OH, 155/113 10 Synchronized Hurdle Jumps, 24/20 *Partner 1 does all 10 S2OH in rd 1. Partner 2 does all 10 S2OH in round 2. Both partners do synchronized hurdle jumps each round   27:00 – 31:00 4 MIN AMRAP Max Effort Weighted Push-ups, 45/25 (partner rests)       This Sunday July 22 will be a Special Hero Endurance WOD for “The Hutch” He has been been battling prostate cancer for some time now and is currently in hospice care fighting for his life....
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Power Clean 3×2   Then:   4 Rounds of: 50 Double Unders 15 Power Cleans 135/93   Post Loads and Times to ZEN and Comments:  
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Bench Press: 8 RM 2 x 8 @ 85-90%   Then…   3 Rounds 400m Run 21 Kb Swings, 53/35 12 Toes 2 Bar     Grab & Go or Online order every week      
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EMOM 7 Minutes 2 Snatch 1 OHS Then…. AMRAP 17 Minutes 10 Strict deficit HSPU 45s/35’s 10 Power Snatch 135/93 10 OHS 10 Cal Assault Bike 400m Run Remember to be in hollow body when upside down!  
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TWOW: 20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50% Skill WOW: 10 Minutes HS walk practice, add HS walk maze if proficient 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 minutes Freestanding HSPU practice 10 Minutes triple under practice No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WODs AFAP- All out sprints, 3 minute rest between sprints 50/40 cal Assault Bike 40/30 Cal Assault Bike 30/20 Cal Assault Bike And 3 Rounds 5 Snatch (full depth) 165/113 10 Ring Muscle Ups 15 D Ball over shoulder 150/100lbs (please drop ball onto blue mat) 1 Peg Board Ascent
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