WOD

7/23/21

WOD: “Grace”For Time:30 Clean and Jerks (135/95)7 MIN CAP

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7/22/21

WOD: AMRAP X 2448 Sit-Ups24/18 Cal Bike48 Up-downs24 Hollow Rocks

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7/21/21

WOD: Every 3 minutes x 5 sets10 Sumo DL High Pull (75/55)10 Strict Press12 Front Rack Lunges *Score is slowest Rd

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7/20/21

WOD: Deadlift for load:#1: 6 reps#2: 6 reps#3: 4 reps#4: 2 reps#5: 2 reps

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7/19/21

WOD; Back Squat (Deload) 1×8 @ 70%1×8 @ 75%1×8 @ 80%

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7/18/21

WOD: EMOM X 30Min 1: 12/10 Cal BikeMin 2: 50 Mountain ClimbersMin 3: 15 Up-downsMin 4: 12 Box JumpsMin 5: Walking Rest

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7/17/21

WOD: “Hladik” AMRAP X 257 Snatch (155/105)21 Bar Facing Burpees20 Pull-Ups Cash Out immediately upon finishing the AMRAP: 1994m Run**If able, do a weighted run with a weight vest or sandbag over the shoulders for a fireman carry

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7/16/21

5 RFT12 Deadlift (155/105)9 Hang Power Cleans6 Bar Facing Burpees 14 MIN CAP

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7/15/21

Accessory Work: 3 SETS FOR QUALITY15 Banded Face Pulls10 DB/Plate Frontal Raises10 DB/Plate Lateral Raises

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7/14/21

Strength: Back Squat1×10 @ 75% of 10RM1X10 @ 85% OF 10RM1X10 @95% OF 10RM

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