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  • Friday 06/21/2019

    Friday 06/21/2019

    Strength WOD A With a partner, you will have 8-minutes to complete a combined total of the Clean + Hang Clean + Front Squat Total. 1 Clean 1 Hang Clean 2 Front Squats WOD B Comp Event #1 With a partner, complete as many rounds as possible in 12-minutes: 100m Med Ball Carry 12 Pull Ups (modify 15 Jumping Chest-to-bar Pull Ups) 100m KB Farmer Carry #53/70 (M50+ #35/53) **Partners must alternate every station.** Bootcamp WOD A Complete as many rounds as possible in four 4-minute sets, resting 1-minute rest between sets: Buy-in: 400m Run Then, complete as many rounds as possible of: 7 Burpees ....

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  • Thursday 06/20/2019

    Thursday 06/20/2019

    Strength WOD A Complete as many rounds as possible in four 4-minute sets. Rest 2-minutes between sets: 400/500m Row 12 Toes-to-bar 8 Hang Power Snatch #65/95 (M50+ #53/75) **After the rest, pick up where you left off from each round in the AMRAP.** Scaled METCON: Complete as many rounds as possible in four 4-minute sets. Rest 2-minutes between sets: 400/500m Row 12 Hanging Knee Raises 12 American Kettlebell Swings #35/53 **After the rest, pick up where you left off from each round in the AMRAP.** Bootcamp WOD A Bootcamp 20 EMOM Min 1- 5 Bicep Curls/5 Tricep Dips MIn 2- 5 Medball Deadlifts/3 ....

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  • Wednesday 6/19/2019

    Wednesday 6/19/2019

    Strength WOD A Cash In: Partner 800 Meter Run 5 Rounds 20 Med Ball Over the shoulder (Rx:20/15) 20 Box Jumps (RX:24/20) 20 Thrusters (Rx:95/75) 20 Burpees Over Partner Cash out:800 Meter Run Bootcamp WOD A “Short Tabata” 4 Rounds Man Makers Gorilla Hops 4 Mountin Climbers/4 Shoulder Taps 4 Jumping Jacks/4 Double Rope slams WOD B Partner Sprints 800 Meters for time ** Partners will switch every 100 Meters until 800 Meters is complete ** When finished foam roll ....

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  • Tuesday 06/18/2019

    Tuesday 06/18/2019

    Bootcamp A. Metcon 4 Rounds 10 Hanging Wind shield Wippers 15 Bench lying Leg LIfts 20 Plate Side Core Raises ( 20 Per Side ) (RX:45/25) B. Metcon 10-8-6-4-6-8-10 Reps of: Dumbbell Shoulder to Overhead Ring Rows Calorie Row 12 Min Cap Strength A. Weightlifting Touch & Go Power Cleans Complete 6 sets of 2 working up to a 2RM (touch and go) for the day. B. Metcon Complete 4 rounds for time: 8 Deadlifts #95/135 (M50+ #75/115) 6 Hang Power Cleans (same weight) 14 Box Jumps 20″/24″ 24 Sit Ups ....

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  • Monday 6/17/2019

    Monday 6/17/2019

    Bootcamp A. Metcon Complete as many rounds possible in decreasing working intervals of 8 – 6 – 4 minutes. Rest 1-minute between working intervals. 8 Walking Lunges with Dumbbells 10 Hand Release Push Ups 900/1000m Row Strength A. Metcon “Cindy”- Complete as many rounds as possible in 20-minutes 5 Pull Ups 10 Push Ups 15 Air Squats ....

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  • Monday 5/24/2019

    Monday 5/24/2019

    Strength WOD A Complete for time (26-minute cap): 200m Run 20 Knees-to-elbow 400m Run 40 Push Press #65/95 (M50+ #53/75) 600m Run 60 Wall Balls #14-9’/20-10′ 800m Run 80 Double Unders Scaled METCON: Complete for time (26-minute cap): 200m Run 20 Hanging Knee Raises 300m Run 40 Push Press #45/65 400m Run 60 Wall Balls #10-8”/14-9’ 500m Run 80 Single Unders Bootcamp WOD A Go as far as possible in 20 minutes: 100m Row 3 Burpees 200m Row 6 Burpees 300m Row, 9 Burpees, 400m Row, 12 Burpees, etc ....

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