Category: WOD

June 30

A. Power Clean x 1/Hang Clean x 1/Split jerk x 1 Build to a heavy set in 12 mins + 5 rds 10 PC (135/95) 10 Bar Facing Burpees   1Team Training A. Power Clean up to a heavy double w/pause @ knee in 5 sets *after each set do 2 max effort broad jumps …
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June 29

A. BS 1 rep @ 90% every 2 mins x 5 sets B. DB Reverse Lunge Steps 3 x 16 steps rest 1 min + 12 min amrap 100m run w/medball (20/14) 15 Wall Balls (20/14) 10 Pullups   1Team Training A. Snatch EMOM 4 singles @ 80%, 4 singles @ 85% 1 rep every …
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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 cals are completed as a …
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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 …
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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 …
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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 …
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