WOD

June 27

Teams of 3 250 Cal row For time *Partner must rotate every 12/10 cals Partner B- Will do Deadlift hold at the top (185/125) Partner C- Will do Goblet Hold w/KB (53/35) *Must stay above chest *everyone will rotate once rower is done with cals and we rotate until 250...

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June 26

A. Hang Cleans x 2/FS x 1/Split jerk x 1 x 5 sets *Build by feel + 3 rds 200m run 15 C2B Pullups 12 Hang Power Cleans (135-155/95-105) 9 Shoulder to OH   1Team Training A. Hang Clean +Clean + Jerk 3+2+1 for 2-3 sets, 2+1+1 for 3 sets *Build by feel B. Box FS 5 x 2...

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June 25

A. Clean DL 6 x 2 reps *1 set every 2 mins *after each set do DB Jumping Lunges x 3 per leg B. Weighted Ring or Bar dips 3 x 5 reps *No dips do 3 negatives @ 5 secs descent each rep followed by max hold at the top + 15 EMOM Min 1- 30 sec amrap Rope Slams Min 2- 30 sec...

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June 23

A. Hang Snatch *Below knee x 2/Snatch x 1 x 5 sets 1 set every 2 mins *Build by feel with perfect form + 3 rds per person *Partner Wod 10 PS (105/68) 15 Box jumps (24/20) 18/14 Cal Row *max effort each rd   1Team Training A. Hang Power Clean up to a heavy set of 5 in...

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June 22

12 EMOM Odd mins- Weighted Pushups x 6 reps followed by 15 sec hold at the top of the pushup after your last rep Even mins- 2-3 Weighted Pullups *Hold last rep at the top for 10 secs + 18 min amrap 200m run 1 round of Cindy *5 Pullups, 10 Pushups, 15 Air Squats 30 DU...

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June20

Teams of 2 8 min amrap 6 Ball Slams 12/10 cal row rest 3 mins 8 min amrap 8 Hang PC (115/78) 30 ft Bear Crawl rest 3 mins 8 min amrap 8 Push Press (115/78) 16 Lateral Jumps over the bar *each amrap you will alternating full rds   1Team Training Gymnastics work for 20...

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Programming isn’t anything

It’s everything.