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WODs & News

18
Jul

Friday July 19th 2019

Skill: Kipping and butterfly pullups 

Strength: Work to a heavy single thruster 

Conditioning:

“FRAN”
21-15-9 

Thrusters 95/65/45lbs 

Pullups 

***Core cashout if time permits

17
Jul

Thursday July 18th 2019

Strength: Split or push Jerk off the rack 6.5.4.3.2.1 work to heavy single 

Conditioning:

7 MIN AMRAP 

10 Cal Bike 

10 push presses 95/65/55lbs 

Rest 2 mins then death by…. Burpees 

Min 1: 1 burpees 

Min 2: 2 burpees 

Min 3. 3 burpees… keep going until you can’t complete the burpees in 1 min. 

15
Jul

Tuesday July 16th 2019

Strength: “Bring Sally Up Song” with the barbell only. 45/35/25lbs 

Conditioning:  

3 Rounds for Time

500 meter row

10 Deadlifts (bodyweight)

15 burpee box jumpovers 24/20/16in.

14
Jul

Monday July 15th 2019

CompWod: 

10 round for time: 

7 power clean and jerks 135/95/65lbs 

7 Bar facing burpees 

Regular classes: 

Skill: Rope Climbs 

Conditioning:

Buy in: 800m run 

Then 2 rounds of:

1 rope climb 

25 pullups 

1 rope climb 

25 TTB 

1 rope climb 

25 wallballs 20/14/10lbs 

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