WODS & NEWS

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Friday 8.18.17

Muscle ups
3 rounds for reps (unbroken)

Summer social
For time
20, 15, 10
Ball slams 20/15
Wall balls 20/14
then
800 M. Burden Run 50/35
then
10, 15, 20
Ball slams 20/15
Wall balls 20/14

Competitor
1.Snatch
60%/2
65%/2
70%/2
(75%/1)5

2. Clean and Jerk
60%/2
65%/2
70%/2
(75%/1)5

3. Front Squat
(70%/5)3
4.For time
20, 15, 10
Ball slams 20/15
Wall balls 20/14
800 M. Burden Run 50/35
10, 15, 20
Ball slams 20/15
Wall balls 20/14

Weightlifting (more…)

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Thursday 8.17.17

10:00
Box Jump
Max Height

“Clean Break”
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (115/80)
1-2-3-4-5-6-7-8-9-10
Toes to Bar
*Partner completes full round, then switch*

“Clean Break”
Teams of 2:
10-9-8-7-6-5-4-3-2-10
Squat Clean (135/95)
1-2-3-4-5-6-7-8-9-10
Toes to Bar
*Partner completes full round, then switch*

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WEDNESDAY 8.16.17

“Ring the Bell”
27-21-15-9
Kettlebell Swings (53/35)
Burpees
400 Meter Run following each round

Competitor
1. Hang Power Clean
(70%/3)3

2. Clean Pull
(80%/3)3

3. Back Squat
(75%/5)3

27-21-15-9
Kettlebell Swings (70/53)
Burpees
400 Meter Run following each round

Weightlifting (more…)

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TUESDAY 8.15.17

For Load
Front Squat
3 Rep Max

Round Robin
For time:
20 Push Jerk 135/95
20 Pull-up
20 Power Clean 135/95
20 Wall Ball 20/14
20 Thruster 135/95
20 Handstand Push-up

COMPETITOR
TBA
Round Robin
For time:
20 Push Jerk 135/95
20 Pull-up
20 Power Clean 135/95
20 Wall Ball 20/14
20 Thruster 135/95
20 Handstand Push-up

WEIGHTLIFTING (more…)

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FRIDAY 8.11.17

Skill
Muscle Up

Hands Down
For Time:
50 Alternating Lunge 45/25
40 Burpee Box Jump 24/20
40 Alternating Lunge 45/25
30 Burpee Box Jump 24/20
30 Alternating Lunge 45/25
20 Burpee Box Jump
20 Alt. Lunge 45.25
10 Burpee Box Jump

COMPETITOR
Clean and Jerk
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

2. Clean Pull
(110%/2)4

3. Front Squat
(85%/4)5

For Time:
50 Alternating Lunge 45/25
40 Burpee Box Jump 24/20
40 Alternating Lunge 45/25
30 Burpee Box Jump 24/20
30 Alternating Lunge 45/25
20 Burpee Box Jump
20 Alt. Lunge 45.25
10 Burpee Box Jump

WEIGHTLIFTING (more…)

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thursday 8.10.17

Against a 20:00 Clock
Smokin Cindy
With a Partner
4 Rounds Cindy (per person Alternating with a partner)
20 Ground to Overhead 135/95 (shared equally between partners)

3 rounds Cindy (Per person Alternating)
16 Ground to Overhead 135/95 (shared reps)

2 Rounds Cindy (Per person Alternating)
12 Ground to overhead |135/95 (shared reps)

Cindy is 5 Pull Ups, 10 Push Ups 15 air squats
Ground to Overhead can be performed by Clean & Jerk or Snatch

Advanced 155/105
Scaled 95/65

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WEDNESDAY 8.9.17

Bodybag
4 Rounds for Reps
1:00 Shuttle Sprint
:30 Rest
1:00 Sandbag clean 75/50
:30
1:00 Burpees
:30 rest
1:00 Sandbag Over the Shoulder 75/50
:30 Rest

COMPETITOR
TBA
4 Rounds for Reps
1:00 Shuttle Sprint
:30 Rest
1:00 Sandbag clean 100/75
:30
1:00 Burpees
:30 rest
1:00 Sandbag Over the Shoulder 100/75
:30 Rest

WEIGHTLIFTING (more…)

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Tuesday 8.8.17

Front Squat
5 Rep Max

Parody
For time:
100 Double Unders
21 Toes to Bar
21 Box Jumps 24/20
75 Double Unders
15 Toes to Bar
15 Box Jumps
50 Double Unders
9 Toes to Bar
9 Box Jumps

COMPETITOR
1.Barbell Conditioning
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

2. For time:
100 Double Unders
21 Toes to Bar
21 Box Jumps 30/24
75 Double Unders
15 Toes to Bar
15 Box Jumps
50 Double Unders
9 Toes to Bar
9 Box Jumps

Weightlifting (more…)

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Monday 8.7.17

EMOM 10
2 power clean

Hyper drive
AMRAP 7:
Clean and Jerks (135/95)
*OTM – 7 Wallballs (20/14)
Start with 7 wallballs

Snatch
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

2. Snatch Pull
(110%/2)4

3. Back Squat
(85%/5)5

4. AMRAP 7:
Clean and Jerks (155/105)
*OTM – 7 Wallballs (30/20)
Start with 7 wallballs (more…)

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