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August 1st 2020

Partner WOD Saturday Teams of 2: 35 min. Running Clock… 50 Cal Row/BikeĀ  50 HSPU’s 50 Deadlifts 185/123 50 Pull-Ups 50 Box Jump Overs 24/20 50 Pull-Ups 50 Deadlifts 180/123 50 HSPU’s 50 Cal Row/Bike RX+ 30/24″ *Scale to DB Standing Strict Press...

July 31st 2020

Strength: Back Squat 6×4 Superset with Pushup x 15 Handstand Hold x :30-45 sec Conditioning: 4 Rounds 1) Max American KB Swings 53/35 2) Max Burpee Box Jumps 24/20″ 3) Rest This NEEDS to be an “all out” effort to really hit that stimulus....

July 30th 2020

Strength: 5-6 sets of… Strict Press x3 (Heavier than last week) Double KB Gorilla Row x 12 53/35’s+ Weighted Plank x :45 45/25 * 20-25 minutes of work *REMEMBER that strict press has ZERO knee bending. Conditioning: For Time 40-30-20-10 Front Squats 75/53...

July 29th 2020

Weightlifting Wednesday A. Hang Power Snatch + OHS (2+2) B. Hang Clean + Split Jerk 1+1

July 28th 2020

Conditioning: 5 Rounds: Min. 1 ) 12/10 Row Cals Min. 2 ) 5 Thruster 115/83 RX+ Climb in weight on the Thruster 5 Rounds: Min. 1 ) 12/10 Assault Bike Cals Min. 2 ) 5 Touch and Go Power Cleans 115/83 RX+ Climb in weight on the Power Clean (climbing) 5 Rounds: Min. 1 )...