WOD’s & News

WOD's & News


Squat Snatch Complex:  Work to a 1RM
1 Squat Snatch + OHS + Hang Snatch + OHS
Hold on to the bar for all four lifts
3 Rounds:
300m Run
10 Box Jump Overs (24/20)
10 Power Snatch (95/65)

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Monday: July 30, 2018

Strength:  Back Squat:  6@65, 6@70, 4@80, 4@85%
Three Person Partner WOD:
15 Minute AMRAP:
3 Power Cleans (135/95)
3 Front Squats
6 Lateral Barbell Burpees
3:00 Rest
Three Person Parter WOD:
15 Minute AMRAP
10 Pull-Ups
15 KB Swings (55/35)
Switch After Each Round

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Wednesday: July 25, 2018

Strength: Bench:  Work to a heavy single
30 Calorie Bike or Row (use what’s available)
30 Box Jump Overs (24/20)
30 KB Swings (70/55)
30 Wall Ball Shots (20/14)
30 Push-Ups
30 Wall Ball Shots
30 KB Swings
30 Box Jump Overs
30 Calorie Bike or Row

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Monday: July 23, 2018

Strength:  Back Squat:  8@65, 8@70, 6@80, 6@85%
2 Person Team WOD: 10 Rounds of 2 Minute AMRAP’s
3 Hang Cleans (135/95)
6 S2OH
9 Front Squats
Max Burpees in the remaining 2 minutes


While one partner is working for 2 minutes the other is


resting. Complete your 3, 6, 9 and then do as many burpees
as you can until your 2 minutes [...]

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Thursday: July 19, 2018

Jack
Complete as many rounds as possible in 20 minutes of:
10 Push Presses (115/80)
10 KB Swings (55/35)
10 Box Jumps (24/20)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised [...]

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Monday: July 16, 2018

Strength:  Back Squat:  8@60, 6@65, 6@70, 6@75%
Two Person Team WOD:
80 Wall Balls (20/14) + 30 Power Cleans (135/95)
70 Wall Balls + 20 Power Cleans (185/135)
60 Wall Balls + 10 Power Cleans (225/155)

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