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W.O.D.

Thursday 07-30-2020 WOD

Warm-upAMRAP x 6 MINUTES6/6 Alt DB Deadlift6 DB Push Press12 Mountain Climbers *8/6 Cal Row * L + R = 1 StrengthEMOM x 10 MINUTES*2 High Hang Power Snatch+2 Hang… Continue reading

July 26, 2020 / W.O.D.
Wednesday 07-29-2020 WOD

Warm-upAMRAP x 6 MINUTES40 Jumping Jacks8 Push-Ups8 Step-Ups8 Air Squats StrengthON A 12:00 RUNNING CLOCK…Build to 4RM Bench Press (Score is Weight) WorkoutEMOM x 6 MINUTESMIN 1 – :45 Box… Continue reading

July 26, 2020 / W.O.D.
Tuesday 07-28-2020 WOD

Warm-upON A 5:00 RUNNING CLOCK…50 Jumping Jacks40 Slow Alt. Bicycle Crunches30 Alt. DB Toe Taps20 Reverse LungesMax Perfect Ring Rows w/ Remaining Time StrengthON A 12:00 RUNNING CLOCK…Build to 2RM… Continue reading

July 26, 2020 / W.O.D.
Monday 07-27-2020 WOD

Warm-up3 ROUNDS:30 Bike:30 Single DB Strict Press:30 Up-Down StrengthON A 12:00 RUNNING CLOCK…Build to 2RM Push Press (Score is Weight) WorkoutAMRAP x 14 MINUTES5 Push Press (135/95)15/12 Cal Bike25 KB… Continue reading

July 26, 2020 / W.O.D.
Sunday 07-26-2020 WOD

Warm-up 4 ROUNDS FOR TIME :30 Row 6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4) 6 Empty Barbell Strict Press (progress to Push Press… Continue reading

July 19, 2020 / W.O.D.
Saturday 07-25-2020 WOD

Warm-up AMRAP x 7 MINUTES :30 Bike (increase RPM every :10) 5 Up-Downs 10 DB Suitcase Deadlifts 5 Up-Downs 10 Single DB Swing Strength 3 SETS* 50′ DBL DB Suitcase… Continue reading

July 19, 2020 / W.O.D.
Friday 07-24-2020 WOD

Warm-upEMOM x 5 MINUTESMIN 1 – :20/:20 Single DB Strict PressMIN 2 – :40 DB Ground 2 OverheadMIN 3 – :40 Slow DeadbugsMIN 4 – :40 Shoulder TapsMIN 5 –… Continue reading

July 19, 2020 / W.O.D.
Thursday 07-23-2020 WOD

Warm-upAMRAP x 5 MINUTES7 Russian KBS7 Kip Swings7 Scap Push-ups7 V-ups7 Air Squats Strength6-4-2-6-4-2 Front Squat WorkoutAMRAP x 12 MINUTES7 Front Squats (135/95)7 Toes to Bar7 KBS (70/53)7 Push-ups (Score… Continue reading

July 19, 2020 / W.O.D.
Wednesday 07-22-2020 WOD

Warm-upFOR TIME (7 MINUTE CAP)2 SETS:45 Up-Downs10 Step-ups10/10 Single Arm DB Deadlifts8/8 Single Arm DB Hang Cleans 2 SETS:45 Burpees10 Box Jumps10/10 Single Arm DB Deadlifts8/8 Single Arm DB Hang… Continue reading

July 19, 2020 / W.O.D.
Tuesday 07-21-2020 WOD

Warm-upEMOM x 6 MINUTES (:45 ON/ :15 OFF)MIN 1 – Single UndersMIN 2 – MedBall Front SquatsMIN 3 – Single UndersMIN 4 – MedBall Push PressMIN 5 – Single UndersMIN… Continue reading

July 19, 2020 / W.O.D.