WODs

Wednesday – August 16, 2017

20 Min AMRAP 7 Hang power Clean 115/75 14 KB Swings 70/53 21 Wall Balls 20/14
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Tuesday – August 15, 2017

2 RFT 600m Run 60 Double Unders 30 Air Squats *10 min Timecap
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Monday – August 14, 2017

Hero “Dallas 5” 5 minutes of: Burpees then, 5 minutes of 7 Deadlifts 7 Box jumps then, 5 minutes of Turkish get-ups then, 5 mins of 7 Snatches 7 push-ups then, 5 min or row for cals Score is as many reps as possible at each 5 min station. Rest 1 min between stations. Men u
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Saturday – August 12, 2017

Coach’s Choice
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Friday – August 11, 2017

Death By… Pull-ups
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Thursday – August 10, 2017

Deadlift 5-4-3-2-1
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Wednesday – August 9, 2017

200 Double Unders 100 Ab-mt sit-ups 800 Meter Run 60 KB Swings 53/35 40 Wall Balls 20/14 20 HSPU 10 Burpee Pull-ups
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Tuesday – August 8, 2017

“Nancy” 5 RFT 400m Run 15 OHS 95/65
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Monday – August 7, 2017

Strength/Technique: 20 Min to establish Heavy single power clean * annotate weight 10 Min AMRAP 2 Power Clean 135/95 4 T2B 4 Power Clean 6 T2B 6 Power Clean 8 T2B 8 Power Clean 10 T2B Keep adding 2 reps of each per round until 10 Min is up. Score is total reps
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