Monthly Archives: July 2017

8.1.2017

Warm up 4 RDS 8 inch worms 8 Bar kips 15s Banded shoulder 20 Arm circles   Intervals Row or A/D (opposite from yesterdays wod) 6x 1:00 Rest = :30s Max distance WOD 4 RFT (18 min cap) 25 v-ups … Continue reading

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7.31.2017

Warm up 6 min AMRAP 8 Walking lunges 8 Alt. Samsons 50ft High Knees 50ft High Knee Skips 8 Jumping Squats   Strength Front Squats 12×3 @ 70% (Rest = :30) WOD Lactate Shuttle (Bike or Row) *Max Cals* 5 … Continue reading

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7.28.17

  Strength Power clean 4×2 @90% WOD EMOM 10 2 snatches @70% 1 ohs

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7.27.17

    A) 10x250m row (rest 1 to 1) score = total time B) 4 RFT 8 Turkish get ups (kb-choose weight) 200m run

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7.26.17

  Strength Push press 1×2 @90% 1×1 @95% 1RM WOD 5RFT 5 ring muscle ups 10 front rack lunges 95/65 250m row

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7.25.17

    A) Airdyne 8X :30/:20 rest score = total calories B) AMRAP 8 7 front squats 135/95 7 C2B pull ups

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7.24.17

  Strength Front squat 12×3 @60% ( :45 per set) WOD 7 rounds 10 T2B 8 ring dips

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