WOD July 1 , 2021 . Compare to 4 . 20 . 21 5 rounds 3 squat snatch 95 / 65 4 burpee box jump over straight into 5 rounds 2 squat snatch 115 / 75 4 burpee box jump over straight into 5 rounds 1 squat snatch 135 / 85 4 burpee box jump […]
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June 30 , 2021 4 Rounds 400m run 8 Ring muscle ups b. Cash out. 12 min abs 1 min situp 1 min hollow rock 1 min plank 1 min rest 3 rounds Scales… are jumping and banded from the floor. Itll be fun.
June 29th, 2021 A. 3 sets of 3 reps 3 second pause front squats. B. 5 sets of 2 front squats C. partner cash out AMRAP 15 50 cal row 50 DB ohs 50 / 35
June 28th , 2021 1 Round 400m run 40 KBS 53 / 35 20 HSPU ( scale DB press ) Rest 1 min 2 rounds 250m run 20 KBS 53 / 35 10 HSPU rest 1 min 3 rounds 100m run 10 KBS 5 HSPU
June 25 , 2021 5 rounds 3 squat cleans 155 / 105 10 toes to bar 3 squat cleans 155 / 105 15 push ups
June 23 , 2021 A. Find 2 rep press then 3 reps max reps push press with the same load. B. 8 min emom 1 – 5 reps across of a pulling gymnastics movement. C. partner wod – amrap 15 15 min amrap 50 cal bike 50 pull ups
June 22 , 2021 For time Deadlift 21 – 18 – 15 – 12 185 / 125# Double under 50 after each set of double unders Row cals 20 / 16 cals after each set of dubs
June 21 , 2021 1 round 500m run 30 thrusters 75 / 55 3 rope climbs rest 1 min 2 rounds 250m run 15 thrusters 75 / 55 2 rope climbs rest 1 minute 3 rounds 100m run 10 thrusters 75 / 55 1 rope climbs 23 min cap
WOD 6 – 18 – 21 4 rounds row 500m run 400m partners rotate full rounds or rest 1 : 1 score total time.
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