June 2019


WOD For time: Run 400m 30 Overhead walking lunges with a Dumbbell 50/35lb (one or two arms maybe used for the one d-bell) 30 Alternating Dumbbell power snatches 50/35lb 30 Weighted step ups onto a 24/20” box with a Dumbbell 50/35lb (hold it anyway) Run to Gary ave. 30 Weighted step ups onto a 24/20” […]

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EMOM for 15 minutes First Minute: Back Squat 3 reps @ 78% Second Minute: L-Pull Ups 3-7 (straight Legs in an L position) Third Minute: Push up 35% of max. Conditioning: Work GHD sit ups or another ‘core’ exercise into or between the following movements: 5-7 minutes of Scales 5-7 minutes of Handstand holds Work

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EMOM for 15 minutes 1 snatch every minute (increase load as you are able) Then complete 20 reps of the Overhead Squat (not for time) of 75% of the heaviest weight you completed during your 15 minutes of snatches. Then: Spend 5-7 minutes each of working on L-Sits and Scales. And do 3 sets of

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Bodyweight EMOM for 15 minutes of: First minute: 10 One legged BOX Squats alternating Second Minute: L-Sit Max Hold Third Minute: Ring Pull ups with false Grip 5-7 reps* *If you are unable to do a strict pull up, then you will do a negative ring pull up. Conditioning: GHD sit ups 5 Sets of

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WOD 30 rounds or 30 minutes, whatever happens first: 5 Wall Balls 3 Handstand push ups 1 Clean* (squat or power) *the weight can be as heavy or as light as you wish. But the total weight lifted will be part of your score. Also for scoring purposes every 70lbs the women lift, for comparisons

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WOD Run to Schmale rd…. upon your return you will have exactly 10 minutes to complete a 1 rep max Deadlift.Before the run you may only warm up the barbell. You are not allowed to load the bar with any weight. You may stage some weight around the bar but be kind to others. Post

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