Tuesday 07/11/17

Warm Up 2 Rounds 200 m Run 10 Box Step Overs 10 Hanging Knee Raise Metcon: :15-:40 25 Minute AMRAP 800 m Run 40 Box Jumps 24/20 30 Burpees 20 Abmatt Sit-ups 10 Pull-ups

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Monday 07/10/17

Warm Up 5 rounds at steady pace -100 meter Row -10 medball cleans Lifting 15 min Every 3 minutes on Minute -3 Clean Pulls -2 Power Clean -1 Squat Clean ** Drop and reset is allowed. Start at 65% of power clean ~rest 5~ Interval 12 Minute AMRAP: -20 Push Ups -15 Toes to bar […]

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Friday 07/07/17

Warm Up: Pass-throughs with PVC 3 rounds of – 15 cal row – 10 snatch balance Lifting: 14 min EOMOM Snatch complex (power, hang power, hang squat) Interval: 3 rounds 2 minute AMREP 100 meter Sprint 5 Burpees Wallballs (remainder of work interval) 2 Minute Rest

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Thursday 07/06/17

Warm Up: 2 steady rounds of 10 Pull ups 20 Push ups 30 Abmat Sit-ups MetCon: For Time: 50 Double Unders 21 Chest to bar Pull ups 21 Hand Stand Push Ups 50 Double Unders 15 Chest to bar Pull ups 15 Hand Stand Push Ups 50 Double Unders 9 Chest to bar Pull ups […]

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Wednesday 07/05/17

Warm up: Run 400 m 3 steady rounds of 10 air squats 10 second front rack hold at 90% of 1RM front squat Lifting: Front squat 5-5-3-3-3 Monostructural: 2k row

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Tuesday 07/04/17

PARTNER WOD (9 a.m. Only) “7.4.1776” 7 Rounds 4 Farmer’s Carry 100 Meters 17 Toes to Bar 76 Walking Lunge Steps Cash Out: 241 Double Unders Happy Birthday, America!

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Monday 07/03/17

Warm Up: 3 steady rounds of Handstand Holds :30 Row 15 cal Lifting: 14 min EOMOM 4 Clean and Jerks Conditioning: 40-30-20-10 Kettlebell Swings 1.5/1 Burpees

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