August 2019

August 2019

090119

WOD: “carse” 21-18-15-12-9-6-3 squat clean double unders deadlift box jumps *begin each round with 50 meter bear crawl

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083119

WOD: with a partner: 800 meter run together 50 alternating sandbag over shoulder 60 synchro overhead plate lunges 1.5 mile bike 300 double unders 60 russian twists w/ plate 50 synchro burpees to plate

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083019

SKILL: 10:00 to build: 1 snatch grip push press + 2 snatch balance + 3 overhead squat WOD: 15:00 snatch emom: m 1-5: 3 snatch @ 55-65% m 6-10: 2 snatch @ 65-75% m 11-15: 1 snatch @ 75-85%

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082919

WOD: for time: 100 air squats 75 pull ups 50 step ups 50 ring dips 50 toes to bar 75 push ups 100 mountain climbers

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082819

SKILL: 3 rounds: 10/10 kettlebell suitcase deadlift 10/10 kettlebell single arm hollow body floor press 5/5 kettlebell windmill WOD: 12:00 amrap: 6 deadlifts 12 kettlebell full lever pull through 12 box jumps 200 meter run

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082719

SKILL: 10:00 to complete: 5×4 push jerk @ 75% with :01 pause in catch position WOD: 30-20-10 kettlebell push press kettlebell swing v-ups

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082619

SKILL: every 2:00 for 10:00: 3 front squats @ 80% WOD: 12-10-8-6-4-2 unbroken squat cleans lateral burpees over bar

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082519

WOD: 5:00 emom: m1: 150/200 meter row m2: 10 burpee box jump m3: :45 max effort sit up m4: 25 kettlebell swing 16/24 m5: 40 mountain climbers *2:00 rest *repeat 4 times

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082419

WOD: for time: 400 meter run 50 pull ups 400 meter run 40 toes to bar 400 meter run 30 handstand push ups 400 meter run 20 bar/ring muscle ups 400 meter run

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082319

WOD: 30:00 emom: m1: shuttle run outside m2: 5-8 sandbag over the shoulder m3: kettlebell static farmers hold m4: 20 jumping lunges m5: max effort calories on bike m6: rest

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