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WOD 07.24.19

“STRENGTH” 15 Min:Build to Heavy,1 Power Clean + 1 Below Knee Hang Clean +1 Split Jerk “METCON” 3 Rounds15 Bar Muscle Ups10 Power Clean and Jerk (165/115) Target Time: sub 12:00Time Cap: 15:00

WOD 07.23.19

“METCON” For Time:25/20 Calorie Bike20/15 Strict Pull-Ups25/20 Calorie Bike20/15 Strict Pull-Ups25/20 Calorie Bike Target time: 8:00 -THEN, immediately into- 100 Double Under200’ Single Arm Dumbbell OH Lunge (Switch arms every 50’) (50/35)100 Double Under200’ Single Arm Dumbbell OH Lunge (Switch arms every 50’) (50/35)100… Read more »

WOD 07.19.19

“METCON” PARTNER WOD FRIDAY! For Time:2 Partner Sled Push Down and Back70 GHDSU3 Partner Sled Push Down and Back60 Deadlift (185/125)4 Partner Sled Push Down and Back50 Front Squat (155/105)5 Partner Sled Push Down and Back40 S2O (135/95) 30 Min Time CAP.

WOD 07.17.19

“METCON” For Time: 200 Meter Run27 Wallballs (20/14)27 Box Jumps (24/20)200 Meter Run21 Wallballs (20/14)21 Box Jumps (24/20)200 Meter Run15 Wallballs (20/14)15 Box Jumps (24/20)200 Meter Run9 Wallballs (20/14)9 Box Jumps (24/20)200 Meter Run

WOD 07.16.19

“METCON” 7 Min AMRAP:3 Ring Muscle-Ups + 2 Dips following each muscle up 6 Hang Power Cleans (155/105) 12/9 Calorie Assault Bike  -Rest 5 Minutes- 7 Min AMRAP:3 Ring Muscle-Ups + 2 Dips following each muscle up 6 Hang Power Cleans (155/105) 12/9 Calorie Assault… Read more »