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WOD, 1 Jul

WARM-UP 200 meter Run Walking Lunges Toe Touches Russian Kicks Bear Crawls Baby Elephants 12 SUPERMANS 12 Iron Cross 12 SCORPIONS 12 Toe Reaches 12 Squats 12 PVC Windmills 12 PVC Good Mornings 200 meter Run STRENGTH WORK Front Squat 2set x 2rep @75% 3set x 2rep @80% WOD 170618J...
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WOD, 30 Jun

WARM-UP 400 meter Run Walking Lunges 12 Squats Toe Touches 12 HR Push-ups Russian Kicks 12 Glute Raises Bear Crawls 12 Iron Cross 12 SCORPIONS 12 Shinbox Switch 12 Toe Reaches Spiderman Lunges OLYMPIC WORK Power Clean & Push Jerk 5set x 3rep @70% Best You Challenge: Snatch...
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WOD, 29 Jun

WARM-UP 400 meter Run, Then: 2 Rnds of: 10 PVC Pass Arounds 10 PVC Good Mornings 10 PVC Windmills 10 Toe Reaches 10 PVC OHS 10 Iron Cross 10 SCORPIONS Then: 30 PVC Floor Reaches Baby Elephants OLYMPIC WORK Snatch 3set x 1rep @75% 5set x 1rep @80% Best You Challenge: Snatch 1RM...
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WOD, 28 Jun

WARM-UP 200 meter Run Walking Lunges Toe Touches 200 meter Run Russian Kicks Bear Crawls 200 meter Run 12 Iron Cross 12 SCORPIONS 12 Squats 12 Glute Raises 12 Shinbox Switch 12 Toe Reaches Spiderman Lunges STRENGTH WORK Front Squat 5set x 3rep @75% WOD 170618G 12 Min AMRAP of: 10...
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WOD, 27 Jun

WARM-UP 3 Min of Double-Unders/Singles, then: 2 Rnds of: 12 Squats 12 HR Push-ups 12 Glute Raises 12 Toe Reaches 12 Iron Cross 12 PVC Pass Arounds Then: 30 PVC Floor Reaches Baby Elephants WOD Jack 20 Min AMRAP of: 10 Push Press, #115/75 10 Kettlebell Swings, #53/35 10 Box Jumps,...
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WOD, 26 Jun

WARM-UP 400 meter Run Walking Lunges 12 Squats 12 Glute Raises Russian Kicks 12 Shinbox Switch 12 Iron Cross 12 SCORPIONS Toe Touches Bear Crawls 12 PVC Good Mornings 12 PVC Windmills 12 PVC OHS Spiderman Lunges STRENGTH WORK Back Squat 1set x 2rep @75% 1set x 2rep @80% 3set x...
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WOD, 24 Jun

WARM-UP 200 meter Run Walking Lunges 12 Squats 200 meter Run Toe Touches 12 Toe Reaches 200 meter Run 12 Iron Cross 12 SCORPIONS 12 Glute Raises 12 Shinbox Switch 30 PVC Floor Reaches Spiderman Lunges STRENGTH WORK Pause Front Squat 2set x 2rep @70% 4set x 2rep @75% WOD 170618F...
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WOD, 23 Jun

WARM-UP 400 meter Run Walking Lunges 12 Squats Toe Touches 12 Glute Raises Russian Kicks 12 HR Push-ups Bear Crawls 12 Shinbox Switch 12 Toe Reaches 12 PVC Pass Arounds 12 PVC Good Mornings 12 PVC Windmills Spiderman Lunges 200 meter Run WOD 170618E For Time: 21 KB Step-Ups,...
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WOD, 22 Jun

WARM-UP 3 Min of Double-Unders/Singles, then: 12 Squats 12 HR Push-ups 12 Glute Raises 12 Toe Reaches 12 Shinbox Switch 12 HR Push-ups 12 PVC Pass Arounds 12 PVC Good Mornings 12 PVC Pass Throughs 30 PVC Floor Reaches OLYMPIC WORK Push Press 2set x 3rep @70% 3set x 3rep @75% WOD...
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WOD, 21 Jun

WARM-UP 400 meter run, then: 2 Rnds of: 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHS 10 Toes Reaches 10 Glute Raises 10 HR Push-ups Then: Baby Elephants OLYMPIC WORK High Hang Snatch 1set x 2rep @65% 5set x 2rep @70% Best You Skill Work: Snatch 5set x 3rep Clean &...
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