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Category: WOD

The Admiral

July 3rd – regular schedule. *July 4th schedule 830 am Class and Open gym till 1130*   WOD 7 . 2 . 18 A. 5 x 3 Front Squat from the ground   B. ” The Admiral ” 3 Rounds for time 20 Burpee Pull ups 20 Front Squats 155/105 20 Box Jumps  

Queen Elizabeth

WOD 6 . 29 . 18 ” Queen Elizabeth ” For time 3 – 6 – 9 – 12 – 15 – 18 – 21 Power Cleans 135 / 95 Ring Dips 20 min CAP  

Mario Cart

wod 6.28.18 A 4 rounds sled pushes 50 ft high + 50 ft low B. “Mario cart” 3 rounds 500 meter run 500 meter row 50 double unders

Isabel

WOD 6 . 27 . 18 A. Build to a heavy snatch in 10 min OR 3 snatches on the minute for 10 minutes. B. Isabel 30 Snatches for time 135/95 C. 12 min ABS

Overtime

  WOD 6 . 26 . 18 ” Overtime ” 10 Rounds 10 Calorie Row 10 Push press 95 / 65 10 KBS 53 / 35    

Thighs and Bi’s

WOD . 6 . 25 . 18 A. Back Squat 8 x 2 build to a 2 rep max back squat on the 2 minute. B. Thighs and Bi’s  For time 30 back squats 135 / 95 30 pull ups 30 front squats 115 / 85 30 pull ups 30 OHS 95 / 65 30 […]

Power Braid

WOD 6 . 22 . 18 A. Split Jerk Build to a heavy 2 rep Split Jerk B. ” power braid ” 10 Push Jerk 155 / 105 20 Toes to bar 30 burpees 400m Run 50 Wall Balls 400m Run 30 Push ups 20 toes to bar 10 Push Jerk 155 / 105   […]

Pechanga

WOD 6 . 21 . 18 ” Pechanga ” 7 x 2 min Rounds run 250m 7 deadlifts 255 / 175 max reps double unders Rest 1 minute

Tom Sawyer

WOD . 6 . 20 . 18   “Tom Sawyer ” AMRAP 20 Row 12 Calories 9 OHS 75 / 55 6 HSPU

tornado 7-5-3

WOD 6 . 19 . 18 7 min AMRAP 7 Pull ups 7 KBS 70 / 53 7 Box jumps Rest 3 minutes 5 min AMRAP 5 CTB 5 KBS 5 box jumps Rest 3 minutes 3 min amrap 3 bar muscle ups 3 KBS 3 box jumps

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