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Siteplicity

WOD for 072719

July 26, 20190
Partner Workout: EMOTM x 10 Mins (partners alternate working minutes) 35 Double Unders + Max Rep Snatch (anyhow) Comp:  185/135, 50 Double Unders Fitness: 135/95, 35 Double Unders GPP: 95/65, 50 Singles Health: DB Snatch, 35 Jumping Jacks -Rest 3:00- Against 10 Mins…3 Rounds For Time: 10 Thrusters 20 Burpees over Bar (Lateral) 30/20/10 Pullups*...
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WOD for 072619

July 25, 20190
Strength: Clean Complex (12)-min EMOM: Complex  1 Hang Clean Pull (+) 1 LOW Hang Power Clean  Increase or stay the same… but this not a heavy single day..  Conditioning: Against (10)-mins… 4 Rounds For Time 7 Power Cleans  14 HSPU Comp: 205/145, K HSPU Fitness: 185/135, K HSPU GPP:  135/95, Pushups Health: DB Power Cleans, Pushups
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WOD for 072519

July 24, 20190
Mobilize for Squats  Strength: Back Squat 6×3 reps with a 31X1 Tempo Sets are every 2 Min… Recommened % is 70-75% of 1RM -Last rep of each set should be tough, but not “grindy” until rounds 5/6 Conditioning: 8-min AMRAP 12 Toes 2 Bar 12 alt. Barbell Front Rack Lunge Run 200 Meters Comp: UB Toes...
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WOD for 072419

July 23, 20190
Strength: Upper Body Gainz 8-min EMOM  Station 1: Challenging # of Chin-ups (Underhand)  Station 2: 0:45 Weighted Russian Twists  Strict Press:  3 x 8 with a 0:03 Descent  *Feel free to climb in weight* *Be sure to stick to the 0:03 down*  (Rest 1-2 mins between Working SETS)  (10 Minutes for strict press) Conditioning: With...
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WOD for 072319

July 22, 20190
Technique Focus: Power Snatch from Power Position Strength: Snatch  EMOTM x 3 mins 3 Power Snatch from Power Position Rest 1:00 EMOTM x 3 Mins 2 Power Snatch from Power Position Rest 1:00 EMOTM x 3 Mins 1 Power Snatch from Power Position Conditioning: Against (12)-mins… FOR TIME!  2 Rounds  9 Hang Power Snatches 7...
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WOD for 072219

July 21, 20190
Skill: Brace for Deadlifts  Strength: Deadlift: 4×10 with a 3 sec controlled lower to the floor @ 50-60% *Try to do these without making the weights make noise on the ground *Double Overhand Grip Conditioning: Every 3-mins for (4) Rounds  15 KBS  10 Alt. Box Step Ups (goblet hold) (X) Abmat Situps Comp: 70/52 (American),...
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WOD for 072019

July 19, 20190
With a Partner!! Against (15 mins) 1,000m Row- (Partner Holds 2 KB’s in the Front Rack Position) then 50 Hang Power Cleans (Partners has 2 KB’s in a Farmers Hold) then 50 Toes 2 Bar (one partner holds an elbow Plank) L1: 185/135, 70/50, 60 Toes 2 Bar (unbroken sets of 10) L2: 155/105, 50/35,...
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WOD for 071919

July 18, 20190
Strength: Snatch 3 sets: (2) Snatch Pull + (1) Power Snatch try to increase weight each set Conditioning: (3) mins work / (2) mins rest x (3) 12 Pullups 12 Box Jump +  Step Downs 12 Alt DB Snatch L1: Chest 2 Bar, 24/20, 70/50 L2: Pullups, 24/20, 50/35 L3: 6 Pullups, 20/16, 35/20 L4: 12...
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WOD for 071819

July 17, 2019, 0
Squat Prep and Mobility Strength: Back Squats 5×5 @ same HEAVY weight for all 5 sets Sets are Every 3 Minutes Conditioning: Partners! For Time.. You Go, I Go style (10 Min Cap) 12-10-8-6-4-2 Bar Facing Burpees Partner A does 12 BFB as fast as they can, Partner B then does 12 BFB.. then 10,...
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WOD for 071719

July 16, 20190
Skill: HSPU Drills Conditioning: Against (18) minutes 200m Run 20 Russian KBS 10 HSPU 400m Run 20 Russian KBS 10 HSPU 800m Run 10 HSPU 20 Russian KBS 400m Run 10 HSPU 20 Russian KBS 200m Run L1: Deficit HSPU, 70/52 L2: HSPU, 52/35 L3: 5 HSPU or w/ 1 mat, 35/26 L4: Push ups,...
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