WOD BLOG

5 x 5 Hang Squat Cleans (no drops) THEN For Time: 30 Burpees 30 Push Ups 30 Pull Ups 15 Burpees 15 Push Ups 15 Pull Ups

Trifecta of Awesomeness

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5 x 5 Hang Squat Cleans (no drops) THEN 7 min AMRAP 8 total reps Jumping Split Lunge 10 Push Ups

7 Minute AMRAP

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3 Rounds 21 Push Jerk (155/115) 400m Run

Push Jerk & RUN!

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21 Push Press/Push Jerk (135/95) 400m/500m Run Row 21 Power Clean (135/95) 400m/500m Run Row 21 Front Squat (135/95)

The 21’s

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5 Rounds 30 KB Russian Swings (24/16) 20 Ring Push Ups 30 Squats

Swing Away!

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5 x 3 Push Press THEN 3 Rounds 11 Muscle Ups 7 Box Jump Overs

Jump OVER the Box

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5 x 3 Push Press THEN 3 Rounds: 12 Pull Ups 5 Turkish Get Ups (24/16) 9 In & Outs

Turkish Get Ups Anyone?

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 The Fourth of July is our chance to celebrate the freedom of our great nation, The United States of America. Like many of our traditional holidays, the original intention of the day has been watered down or maybe even forgotten.…

Happy 4th of July!

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Skill/Mobility - Coach’s Choice Benchmark (retest in 6 weeks) 12-10-8 Thrusters (155/105) Muscle Ups Box Jump Overs (24/20)

Benchmark (retest)

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25 Min AMRAP 7 HSPUs 10 Ring Dips 14 Pistols L/R (alt legs)

Pistol Time!

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