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July 1st 2020

Conditioning: 20min. to finish… 40 Push Press 75/53 35 Box Jumps 24/20 30 Sumo Deadlift High Pull 75/53 200m Run 10 Wall Climbs 200m Run 30 Sumo Deadlift High Pull 75/53 35 Box Jumps 24/20 40 Push Press 75/53 RX+ 95/63 Rest 5 Core work: 2 Rounds 1 min Plank...

June 30th 2020

Strength: Push Jerk 3×3 Conditioning: 7 Rounds 7 Deadlifts 225/153 7 Handstand Push-up *10 min time cap Essentially Diane, Here’s a few RX+ options to think about: 1.) Strict HSPUs 2.) 275/185 3.) 1+2 together 4.) Deficit HSPU’s Accessory Work: 3 Sets...

June 29th 2020

Strength: Front Squat (Week 3 of 4) Few Warm-Ups sets then; Heavy set of 5 Heavy set of 3 Then 3×1 *no grinder reps today! Complete weighted planks in between warms up to heavy set of 5. Once the heavy sets start your core should be nice a warm and ready for...

June 29 – July 5, 2020

MONDAY A) Front Squat, build to a heavy single B) AMRAP 18 8 Cal Assault Bike 8 TTB 10 Goblet Lunges, 70/53 * At minute 9 switch to 10 Goblet Squats, 70/53 TUESDAY A) AMRAP 30 5 Push Presses, climbing but unbroken 10 Chin-ups (underhand grip) 15 Nurpees Rest 60 sec....

June 28th 2020

Hero WOD “Emily” 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes *45 min time cap. *each round is a sprint! Earn your 2 min rest! Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee...