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Daily WOD

18
Jul

THURSDAY WOD

METCON We will start working on butterfly skill next week! 15 min Kipping Pullup Skill Work – https://www.youtube.com/watch?v=4ZJMblG5apg – Alligator Rolls – Bar Kips –...
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17
Jul

WEDNESDAY WOD

STRENGTH Back Squat (3×10 @ 55%)   METCON E4MOM for 16 min: 30/25 cal Row 20 Burpees over the Rower 10 TTB Score is slowest...
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17
Jul

TUESDAY

OLYMPIC LIFTING Testing next week, don’t go too heavy! Hang Power Snatch + OHS (3×3 climbing to moderate) From above the knee Hang Power Clean...
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17
Jul

MONDAY WOD

METCON For Time 50 DB Stepovers 35/20# 24/20″ 50 Burpees 50 DB Thrusters 150 DU 50 Alt. DB OH Lunges 1×35/20# Switch hands anytime on...
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14
Jul

SUNDAY WOD

METCON “Tabata” Parallette L-Sit Hold Superman Hold S/A Plank Hold R S/L Glute Bridge Hold R S/A Plank Hold L S/L Glute Bridge Hold L...
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13
Jul

SATURDAY WOD

STRENGTH Superset A1: Bench Press (10×1 climbing to 95%) Based off 1RM from 6/2 A2: Bent Over Row (5×6 climbing)   METCON 3 rds for...
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12
Jul

FRIDAY WOD

STRENGTH Deadlift (10×1 climbing to 95%) Based off 1RM from 6/1   METCON FT: 80 Alt. Pistols 120 Alt. DB Snatches 50/35# 160 Double Unders...
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11
Jul

THURSDAY WOD

SKILL Metcon (No Measure) 15 min Kipping Pullup Skill Work – https://www.youtube.com/watch?v=4ZJMblG5apg – Alligator Rolls – Bar Kips – Kips with knees up – Hips...
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