WOD

July 18

A. BS @ 55x1 tempo x 1/BS x 1 *No tempo x 5 sets @ 70-80% of 1 rm BS + 18 min amrap *Teams of 3 75 Wall Balls (20/14) 75 PC (115/80) 75 Alternating Box jumps (24/20)   1Team Training Recovery Workout 30 min amrap @ easy pace 20 Cal Row 2 TGU per arm @ light 10 Goblet...

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July 17

A. Press 5,4,3,2,1 *After each set Do Weighted Plank hold x 45 secs *heavy + 21/15/9 reps Push Press (125/85) 200m run w/D-ball (30/15) Weighted Abmat Situps *Very heavy   1Team Training Friday Night Lights OR or A. C+J 3 x 5 singles @ 65-75% of 1 rm B. Snatch Grip DL...

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July 16

A. Clean Grip RDL to below knee 4 x 8 reps *after each set do amrap Strict Ring or Bar dips + 6 min amrap 5 T2B 5 Burpees rest 3 mins 6 min amrap 6 DL (185/125) KB Baby holds x 100 ft (70/53)   1Team Training: REST    Barbell Club: Snatch   Endurance 10 min amrap 100m...

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July 16

A. Clean Grip RDL to below knee 4 x 8 reps *after each set do amrap Strict Ring or Bar dips + 6 min amrap 5 T2B 5 Burpees rest 3 mins 6 min amrap 6 DL (185/125) KB Baby holds x 100 ft (70/53)   1Team Training: REST    Barbell Club: Snatch   Endurance 10 min amrap 100m...

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July 15

A. Clean + Jerk 3+1 for 2 sets, 2+1 for 2-3 sets *12 mins to complete + Teams of 3 Prowler/Sled Drags x 100 ft per person Prowler is 4/2 Plates Sled is 3/2 Plates Each person must do 4 sets per person You will do 12 total sets as a team of 100 ft Then immediately go...

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July 14

14 EMOM Odd mins- 3 Floor Press *Building Even mins- 3 Strict Pullups into 6 Ring rows @ 2 sec pause at the top of each rep! + For time 800m run 50 KB Swings (70/53) 100 DU 50 Hand Release Pushups 400m run *Time Cap is 18 mins!   1Team Training A. PC 2 tng reps on the...

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Programming isn’t anything

It’s everything.