WOD

June 22, 2024

In teams of 2, complete:90 Double Unders30 Row Calories30 Alternating Dumbbell Snatches, 53/35 lbs60 Double Unders20 Row Calories20 Alternating Dumbbell Snatches, 50/35 lbs30 Double Unders10 Row Calories10 Alternating Dumbbell Snatches, 50 /35lbs Complete as-While Partner 1 completes the double under

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June 21, 2024

Part 1EMOM x 10min2 Hang Power Clean*increase loading across 10 minutes Part 23 rounds for time of:50 Air Squats10 Hang Power Cleans, 135/95 lbs7 Ring Muscle-upsGoal: Sub 10 min Post Work3 rounds for quality of:10 Cuban Press, pick load10 Hanging

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June 20, 2024

For time:Run, 800 m16 Kettlebell Shoulder-to-Overheads, 70/53 lbs4 Rope ClimbsRun, 400 m12 Kettlebell Shoulder-to-Overheads, 70/53 lbs2 Rope ClimbsRun, 200 m8 Kettlebell Shoulder-to-Overheads, 70/53 lbs1 Rope Climb Goal: Sub 15 min Post WorkFor quality:30 Strict Toes-to-barsBanded Suitcase Carry, L 150 ft/R

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June 19, 2024

Zone 2 Training… Part 1Bike 10min directly into… Part 2AMRAO in 10 mins of:Walking Lunge, 50 ftFarmers Carry, pick load, 50 ft10 Renegade Rows, pick load directly into… Part 3Row 10min directly into… Part 4AMRAP 10 mins of:15 Russian Swings,

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June 18, 2024

Every 1 min for 12 mins do:Min 1: 12 Clean & Jerks, 115/75 lbsMin 2: 12 Thrusters, 115/75 lbsMin 3: 12 Bar Facing Burpees Post Work3 rounds for quality of:Bike, 3 mins10 L/10 R Samson Stretches10 L/10 Rx [ 1

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June 17, 2024

Part 1 – Deadlift5@75%3@85%ME@95% Part 2 – Bench Press5@75%3@85%ME@95% Accessory Work3 rounds for quality of:10 L/10 Rx [ 1 Single Leg Dumbbell Deadlift + 1 Single Arm Dumbbell Bicep Curl ], pick load20 Med Ball Press Jacks, pick load10 L/10

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June 15, 2024

Complete chipper style with a buddy, dividing reps any way you like…. For time:50 Burpees50 Pull-ups200 Double Unders50 Dumbbell Overhead Lunges, 50/35 lbs50 Handstand Push-ups200 Double Unders50 Kettlebell Swings, 53/35 lbs50 Toes-to-bars200 Double UndersGoal: Sub 25minPost Work3 rounds for quality

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June 14, 2024

5 rounds for time of:Run, 200 mSled Drag, pick load, 100 ft12 Alternating Dumbbell Snatches, 50/35 lbsGoal: Sub 15minPost Work3 rounds for quality of:Sandbag Carry, pick load, 100 ftWeighted Plank Hold, pick load, 45 secsRest 1 min

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June 13, 2024

For time:Bike, 3000Run, 1 miRow, 2000 mRun, 1 miBike, 3000Goal: Stay in Zone 2 Cap: 45 mins Post Work30 Skull Crushers, pick load40 Preacher Curls, pick load50 Box Hamstring Curls

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June 12, 2024

Every 1 min for 15 mins, alternating between:Min 1: 20 Wall Balls, 20/14 lbsMin 2: 20 Box Jump Overs, 24/20 inMin 3: Rest Post Work4 rounds for quality of:6 L/6 R Banded Side Plank Rows, pick load10 Dragonflies

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