WOD


THURSDAY JUNE 15, 2017

SKILL 10 Strict ring dips 20 sec ring support hold in the bottom position of a ring dip x 4 WOD For as long as you can 12 DB deadlifts 50/35 9 DB hang power clean 50/35 6 DB Push jerks 50/35 25 min CAP EXTRA 20 weighted sit ups...
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WEDNESDAY JUNE 14, 2017

STRENGTH Power Clean (65%/3)3  Clean Pull (75%/3)3  Back Squat (65%/3)3 WOD “Open WOD 11.5” 20 min AMRAP 5 Power cleans 145/100 10 Toes to bar 14 wall balls 20/14...
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TUESDAY JUNE 13, 2017

STRENGTH (every 90 sec) Power Snatch (65%/3)3 Snatch Pull: (75%/3)3 OHS: (65%/3)3 WOD 400m Run 50 air squats x 4 EXTRA 50 banded good morning    ...
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MONDAY JUNE 12, 2017

“MONSTER MASH” “Isabel” For time: 30 Squat Snatch 135/95 4 Rounds for time of: 20 GHD Sit-ups 7 Ring Muscle-ups 3 Rounds for time of: 25/20 Calorie Row 15 Burpees, Bar-facing 10 Front Squats 165/110 *Rest 5 minutes between workouts...
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SATURDAY JUNE 10, 2017

‘PARTNER WOD” 800m Run 100 dumbbell snatches 50/35 80-cal. bike 60 bar-facing burpees 40 muscle-ups 5 min rest 100 double unders 80 KB seings 70/50 60 Pistols 40 Rope climbs 800 m Run 45 min cap  ...
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