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WOD 07/15/19

A2: 3 RFQ of: 10 Ring Row 10 HRPU 15 Air Squat . B2: 718 Long Haul For Time: 100 Double Unders 1600M Row (5/3) 1 Mile Run 3 Mile Bike 1600M Ski (5/3) . C: 4 Rounds of: 10 T2B 20 USA K.B. Swing…

WOD 07/14/19

A2: 3 RFQ of: 200M Jog/ 5 Clean Deadlift (45/35/15#)/ 5 HPC/ 5 Front Squat/ 5 Jerk/ 5 Strict Chin Up . B: Clean and Jerk (2+1 @60/65/70/75/80 + Max 2+1 ) . C: Clean Pull (3@100/105 + 2/2/2@110%) . *D: For…

WOD 07/13/19

A2: 800M Indigenous Peoples Run (Time) **14# M.B./Please ensure no one gets left behind A3: The Cone Game B1: 3-4 RFQ of: 3-5 Box Jump Over/ 3-5 Burpees/ 5-10 Calorie Ski Build intensity each round with…

WOD 07/12/19

A2: 5 Minute AMRAP of: 5 Chin Up 10 HRPU 20 Double Unders . B: Power Snatch (2@70 + 2@75 + 1@80/85 + A Heavy Single) . C: Power Clean + Power Jerk (1/1@75 + 1/1/1@80%) . D: Front Squat (12 Minutes…

WOD 07/11/19

B1: 3 Rounds of: 5-9 Calorie Air Bike 2-3 HSPU 2-3 Each Alternating Pistol 5-10' Rope Climb B2:5 RFT of: 15/12 Calorie Air Bike 1 Rope Climb 15/12' 7 HSPU 7 Each Alternating Pistol . C: Sled Push (20M…

WOD 07/10/19

A2: 400M Run . A3: Sprint 10 Seconds 5 Rounds of 10 Seconds Sprint @90% Hard Pace (Not Sustainable); Rest 1:50 after each sprint B2: 20 Minute AMRAP of: 15 Calorie Row (8/5) 12 Ring Dip 9 Power Clean (135/95) . C:…

WOD 07/09/19

A2: 2 RFQ of: 15/12 Calorie Ski (8/5) 20 Banded Pull Apart 1 Strict Chin Up 10 Seconds Chin Over Bar Hang 5 Seconds Negative 5 Scap Pull Up 5 Kipping Swing 5 Snatch (45/35/15#) 5 Push Press 5 OHS . B: Snatch -3@60/65…

WOD 07/08/19

A2: 3 RFQ of: 30 Double Unders 8 Each K.B. Snatch (20/12Kg) 8 Each K.B. HPC + Jerk 8 Goblet Squat 8 Strict Chin Up . B: Snatch (2@60/70/75 + 1@80/85/90/Heavy Single) . C: Clean and Jerk (2+1 @60/70 + 1@80/85/90/Heavy…

WOD 07/07/19

A2: 3 RFQ of: 20 Double Unders 10 Each Alternating Plank Pull Through (45/25#) 5 Each SA D.B. Power Snatch 5 Each SA D.B. Power Jerk 5 Each SA D.B. Power Clean . B: Power Snatch (2@70/75 + 1/1@80/85%) . C:…

WOD 07/06/19

A2: 3 RFQ of: 12 USA KB Swing (24/16Kg) 9 BallSlam (20/15#) 3 WallWalk 150M Row (8/5) 6 Ring Row . B: Partner WOD AMRAP 30 of: 50 Ab Mat Sit Up 40 D.B. Snatch (50/35#) 30 Burpees 20 Calorie Ski (8/5) 10 Strict…

WOD 07/05/19

A2: 3 RFQ of: 5 Each S.A. D.B. Power Clean Thruster (45/25#) 8 Each Single Arm Ring Row 100M Row (4/2) 20 Seconds Hanging Flutter Kicks . B: Clean and Push Press  (3+1 @60/65% + 2+1@70/75/80/85/85%) . C:…

WOD 07/04/19

A: 3 RFQ of: 12/10 Calorie Ski (8/5) 5 Each SA D.B. Power Clean + Jerk (45/25#)/ 5 Each SA D.B. Front Squat @32X1/ 3-10 Strict Chin Up @21X1 . B: 2 Power Clean + 1 Shoulder To Overhead + 2 Front Squat (8 Minutes To Max…

WOD 07/02/19

A1: 3 RFQ of: 12/10 Calorie Air Bike 5 PVC Pass Through 5 BTN Snatch Grip Press 5 Each OH Lung 5 Snatch Balance 30 Seconds Max Ring Rows @31X3 . B: Snatch (3@60/65 + 2@70/80/80/80%) . C: Push Press (5@70…

WOD 06/28/19

A2: 3 RFQ of: 5 Each S.A. D.B. Power Clean and Power Jerk (45/25#) 10 Each D.B. Bent Over Row 100M Ski (4/2) 30 Seconds Hollow Flutter Kicks . B: Clean and Jerk (2+1 @70/75/80/85 + 2+1 Max) . C: Clean Pull…

WOD 06/27/19

A2: 2 RFQ of: 15/12 Calorie Air Bike 10 Pass Through 5 Prone BTN Snatch Grip Press @2121 5 Snatch Balance @X211 5 Paces Each Leg Duck Walk @2121 5 BTN Snatch Grip Sots Press @2121 **All movements with a PVC . B: Power…

WOD 06/26/19

B: 2 Rounds- 5 Minute AMRAP of: 25 Double Unders 10 Box Jump Over (30/24") . C: Handstand Walk (10-12 Minutes Practice) . D: 2 Rounds- 5 Minute AMRAP of: 5 Devils Press (45/25#X2) 12/10 Calorie Air Bi…

WOD 06/23/19

A2: 3 RFQ of: 30 Double Unders 5 Each D.B. Power Snatch (45/25#) 5 Single Arm Oh Squat 5 Single Arm Thruster 5 Strict Chin Up . B: Power Snatch (3 @70/75/80 + 3 RM) . C: Bottoms Up 3 Position Clean + Jerk…

WOD 06/22/19

A - Ring Around The PVC= https://www.youtube.com/watch?v=TBMSH-k_7As 5 Minutes of Fun warming up:) . B: Partner WOD For Time: 200M OH Walking Lunges (45/25#)/ 100 Plate G2OH/ 400M Ruck/ 50 Burpee Over Partner/ 400M Ruck/ 100…

WOD 06/21/19

A2: 3 RFQ of: 5 K.B. Hang Power Clean + Push Press (16/8KgX2) 5 Double K.B. Front Squat @22X1 5 K.B. Sots Press @21X1/ 12/10 Calorie Air Bike . B: Power Clean + Power Jerk (3 @70/75/80 + 3RM) . C: Front Squat…

WOD 06/20/19

A2: 3 RFQ of: 10 Air Squat 5 Each Step Up (24/20" Box)/ 60M Jog/ 5 Hanging Knee Raises . B2: 5 RFT of: 10 D.B. Squats (45/25#X2) 15/12 Calorie Air Bike/10 T2B . C: Handstand Walk (10 Minutes Max Distance) 10…

WOD 06/19/19

A2: 3 RFQ of: 12/10 Calorie Ski (8/5) 5 PVC BTN Snatch Grip Press @2121 5 Pass Through @2121 5 OHS @2121 3 Snatch Balance @X211 . B: 3 Pos Snatch (bottom up) (65/70/75/80/85/Heavy Single) . C: Push Press (5@65/70…