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WOD

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Friday, July 11th

Posted on by Justin

OTM 10
Hang Clean 2

3 Rounds
7 Muscle-ups (sub 14 Pull-ups)
14 Front Squats (115/80)
35 Double Unders (or 105 Single unders)

Extra Credit:
3 Rounds
Max Strict HSPUs + Max Kipping HSPUs
or
5 x Max Handstand Holds

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Thursday, July 10th

Posted on by Justin

15 minutes to establish a split jerk 1rm

4 rounds of:
5 Shoulder to Overheads
8 Burpees

Rest two minutes

4 rounds of:
5 Shoulder to Overheads
16 Box Jumps

Rest two minutes

4 rounds of:
5 Shoulder to Overheads
24 Air Squats

Extra Credit:
3 Rounds
400m sprint (all out effort)
400m recovery walk

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Wednesday, July 9th

Posted on by Justin

“Filthy Fifty”

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (25/35 pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (35/45 pounds)
50 Good Mornings (45/35 pounds)
50 WallBalls (14/20 pound ball)
50 Burpees
50 Double-Unders

EC:
Muscle-up Skill Work
or
Pull-ups / Ring Dips

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Tuesday, July 8th

Posted on by Justin

Back Squat 5

10 Thrusters (135/95)
30 KB Swings (55/35)
8 Thrusters
24 KB Swings
6 Thrusters
18 KB Swings
4 Thrusters
12 KB Swings
2 Thrusters
6 KB Swings

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Monday, July 7th

Posted on by Justin

On the Minute for 6 Minutes
Snatch Pull + Snatch + OHS

“Jeremy”
21 – 15 – 9
Overhead Squats (95/65)
Burpees

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Saturday, July 5th

Posted on by Justin

“Lumberjack 20″

20 Deadlifts (275/175)
Run 400m
20 KB swings (70/45)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m

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Friday, July 4th

Posted on by Justin

“Team Nutts”

In teams of 2,
20 Handstand push-ups
250 pound Deadlift, 30 reps
50 Box jumps, 30 inch box
100 Pull-ups
200 Wallball shots, 20 pounds, 10′
400 Double-unders
Run 400 meters with a 45lb plate (Both Partner’s Run)

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Thursday, July 3rd

Posted on by Justin

Deadlift 5

15-12-9-6-3
Deadlifts (225/155)
HSPUs

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Wednesday, July 2nd

Posted on by Justin

Push Press 3

“Jack”
AMRAP in 20
10 Push Presses (115/75)
10 KB Swings (55/35)
10 Box Jumps (24/20)

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Tuesday, July 1st

Posted on by Justin

Front Squat 4

7 Rounds
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

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