WOD’s & News

WOD's & News


Monday: July 24, 2017

Strength: Back Squat
8@65, 8@70, 6@80, 6@85
2 Person Partner WOD:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95) + 100m Run (switch after each run)
Partner 1 will do their 10 Cleans and run then
Partner 2 will do their 10 Cleans and run
Partner 1 will do their 9 Cleans and run then
Partner 2 will do their 9 Cleans and run, etc….

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Thursday: July 20, 2017

DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
Five rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

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Monday: July 17, 2017

Strength:  Back Squat:  10@60, 8@65, 8@70, 8@75
Two Person Team WOD:
Team 400m Run
24 Front Squats (185/130)
24 Lateral BB Burpees
Team 300m Run
18 Front Squats
18 Lateral BB Burpees
Team 200m Run
12 Front Squats
12 Lateral BB Burpees

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Friday: July 14, 2017

STRENGTH:  Every 2 minutes for 14 minute work to a max:
HANG POWER CLEAN + POWER CLEAN (it’s ok to drop the bar after the HPC and reset)
400m WB Run (20/14)
40 Wall Balls (20/14)
400m Run (no WB)
40 Russian KB Swings (70/55)
400m WB Run

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Wednesday: July 12, 2017

Strength: Back Squat: 10@60, 8@65, 8@70, 8@75
Rest 10 Minutes, then:
Strength:  Front Squat:  5@60, 5@65, 5@70, 5@70
7 Minute AMRAP:
1 Snatch (185/130)
3 Clean and Jerks (185/130)
The weights need to be the same for both lifts

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