Month: June 2018

Saturday , June 30th 2018

OPEN WOD “Whitten” 5 rounds for time of: 22 Kettlebell Swings, 2 pood 22 Box Jumps, 24 in Run, 400 m 22 Burpees 22 Wall Balls, 20 lbs

Friday, June 29th 2018

Strength/Skill: Every 2 min x 6 Power clean push jerk squat clean split jerk *ascending GP WOD 3x 2 min 20 calorie row max clean and jerk 95/65 rest 2 min OPEN WOD 3x 2 min 20 calorie row max clean and jerk 135/95 rest 2 min Supplemental EMOM 9 (alternating) max unbroken strict pull-up …
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Thurday, June 28th 2018

Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD 3 RFT 50′ DB OH Walking Lunge pick load (L) 20 DB snatch pick load 50 DB OH Walking Lunge pick load (R) 20 DB snatch pick load OPEN WOD 3 RFT 50′ …
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Wednesday, June 27th 2018

OPEN WOD “Lynne” 5 rounds for max reps max bench press @ bw max unbroken pull-ups Extra Credit 3x 10 Hip extension 5 Back extension rest 1 min

Tuesday, June 26th 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD 21-15-9 Front squat @1/2 BW HSPU scale OPEN WOD 21-15-9 Front squat @BW HSPU Supplemental 3x 20 GHD sit-ups rest 1 min


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