Category: WOD

Tuesday, July 10th 2018

  Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD 3 RFT 400m run 15 wall ball 20/14 10/9′ 20 One arm Dumbbell snatch 35/20 OPEN WOD 3 RFT 400m run 25 wall ball 20/14 10/9′ 20 One arm Dumbbell snatch …
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Monday “COACH MANNY BIRTHDAY WOD”, July 9th 2018

  GP WOD For time: 40 Box jump 24/20 30 Double-unders or 1 min 30 Squat clean 95/65 30 Double-unders or 1 min 20 pull-ups 30 Double-unders or 1 min 10 Power snatch 95/65 30 Double-unders or 1 min OPEN WOD For time: 40 Box jump 30/24 50 Double-unders 30 Squat clean 135/95 50 Double-unders …
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Saturday, July 7th 2018

  GP WOD 5 RFT 400m Run 10 Burpee Box Jumps 24/20 10 SDLHP 95/65 10 Thrusters 95/65 *run together, alternate movements OPEN WOD “Wood” 5 RFT 400m Run 10 Burpee Box Jumps 24/20 10 SDLHP 95/65 10 Thrusters 95/65 Rest 1 min


Friday, July 6th 2018

  Strength/Skill: OHS 1-1-1-1-1-1-1-1 *ascending GP – 10-10-10-10-10 *across GP WOD 3x 3 min 500/400m row max OHS 75/55 rest 2 min OPEN WOD 3x 3 min 500/400m row max OHS 115/75 rest 2 min Extra Credit EMOM 6 (alternating) max unbroken strict pull-up max unbroken push-up


Thursday, July 5th 2018

  Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD EMOM 12 (alternating) 12 Abmat sit-ups 12 Wall ball 20/14 10/9′ 12 KB swings 53/36 OPEN WOD EMOM 12 (alternating) 15 GHD sit-ups 15 Wall ball 20/14 10/9′ 15 KB swings 72/53 …
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Wednesday, July 4th 2018

  OPEN WOD “Mary” AMRAP 20 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups


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