WOD

Tuesday, July 31

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Once through for Time:

75 M walking lunge (length of black mat)

10 pullups

20 goblet squats (70/44)

75 M walking lunge

8 pullups

16 goblet squats

75 M walking lunge

6 pullups

12 goblet squats

75 M walking lunge

4 pullups

8 goblet squats

75 M walking lunge

2 pullups

4 goblet squats

75 M walking lunge

1 pullup

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Monday, July 30

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Skill work: Handstand pushups

3 Rounds for Time:

7 HSPU (scale to box push-ups or wall walks if neces)

25 Burpees

25 Hand to Hand Kettlebell Swings (53/35)

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Friday, July 27

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“NICOLE”

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

 

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Tuesday, July 23

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Tabata This!

20 seconds of work, 10 seconds of rest – 8 intervals. Tabata score is least number of reps performed in any of the eight intervals.

1. Jumping lunges

2. Hollow rocks

3. Box jumps (24/20)

4. Renegades (25/15)

5. Kettlebell swings (53/35)

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Monday, July 23

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5 Rounds for time:

15 Power cleans (95/65)

15 Dumbbell push-ups

200 m run

 

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Friday, 20 July 2012

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21-15-9
Thrusters (105/75)
KB swings (70/53)
400m Sand bag run (60/40)
*Run after each round of 21-15-9

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Thursday, 19 July 2012

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Strength:  Deadlifts @ 6, 4, 4 (75, 80, 85%)

5 Power cleans (155/105)

50 Double unders (3:1)

5 rounds

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Wednesday, July 18

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AMRAP #1 (10 mins)

10 Ring dips

12 GHDs

250m row

2 min rest/reset

AMRAP #2 (10 mins)

10 Box jumps (30/24)

12 Good mornings (75/55)

200m run

 

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Tuesday, 17 July 2012

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Strength:  Front Squat @ 6, 4, 4 (75, 80, 85%)

For time:
21, 18, 15, 12, 9 – Pullups

15, 12, 9, 6, 3 – HSPUs

*Modified depth of HSPUs with abmats are acceptable

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Monday, 16 July 2012

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Complete 3 rounds for reps of:

Double-unders in 60 seconds
Rest 30 seconds
Wallballs (20/24) in 60 seconds
Rest 30 seconds
Slamballs (25/15) in 60 seconds
Rest 30 seconds
Row in 60 seconds
Rest 30 seconds
TTBs in 60 seconds
Rest 30 seconds

Burpees in 60 seconds

Rest 30 seconds

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Friday, 13 July 2012

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Strength:  Back Squat @ 8, 6, 6 (65, 70, 75%)

600m run
2 rounds:  10 Back squats (135/95) and 10 TTB or GHDs.
500m row
2 rounds: 10 OHS (95/65) and 10 TTB or GHDs.
600m run

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Thursday, 12 July 2012

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10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Barbell rollouts

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 – Lateral burpees

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Wednesday, 11 July 2012

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500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

3 rounds w/ 3 mins rest between rounds

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Tuesday, 10 July 2012

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Strength: Push Press @ 8, 6, 6 (65, 70, 75%)

OMEM for 15 mins

4 Push Press (135/95)

8 Slamballs (20/15)

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Monday, 9 July 2012

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800m Run

21 KB Swings (53/35)

21 Pullups

21 Double Unders

21 Box Jumps (24/20)

 

600m Run

15 KB Swings (53/35)

15 Pullups

15 Double Unders

15 Box Jumps (24/20)

 

400m Run

9 KB Swings (53/35)

9 Pullups

9 Double Unders

9 Box Jumps (24/20)

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