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Siteplicity

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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WOD for 071619

July 15, 20190
Skill: Pulling under the Clean  Strength: Cleans EMOM x 4 (2) Clean pulls EMOM x 4 (2) High Hang Squat Clean EMOM x 4 (1) Squat Clean @ between 70-80% (not max effort) Conditioning: 15 min AMRAP 15/12 cal row 9 T2B 6 squat cleans L1: 18/15 Cal Row, 12 T2B, 225/155 L2: 15/12 Cal...
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WOD for 071519

July 14, 20190
Skill: Double Unders Strength: Lunge/Death March Superset: Death March 3x Length of Main Floor Back rack Reverse lunges 3×10/leg Conditioning: Every (3) mins x (4) rds (x) DUs 6 DLs L1: 100 DUs, 285/225 L2: 80 DUs, 225/185 L3: 60 DUs/or 30 singles – 30 DUs, 185/155 L4: 100 Singles, DB DL
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WOD for 071319

July 12, 20190
Saturday July 13th… Partner Day! Against 16 mins… 800m run (together) then 4 Rds (trading rounds)(2 each) 12 Bar over Burpees 9 Front Squats 3 Dball Over shoulder Then 200m Dball Carry (split as needed) L1: BFB, 155/105, 150/100 L2: BFB, 135/95, 100/80 L3: BOB, 95/65, 80/60 L4: Burpees, DB thrusters, 60/45 *rest 3 Mins*...
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WOD for 071219

July 12, 20190
Skill: Ring Muscle ups Muscle Up Drills 12 Min EMOM 1 – :15 False Grip Hang 2 – “Big Set” of Diamond Push-ups 3- Low Ring Transition Drill  Conditioning: 9 Min AMRAP 3 Ring Muscle ups  60 Double Unders 9 S2OH L1: 6 Ring Muscle Ups, 120 DUs, 155/105 L2: 3 Ring Muscle ups or...
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WOD for 071119

July 10, 20190
Strength:Squat Cleans Take 20 mins to find a HEAVY squat clean Conditioning: Against (12) Minutes… for time 10 Box Jump Overs 15 Hang Power Cleans 10 Box Jump Overs 10 Hang Power Cleans 10 Box Jump Overs 5 Hang Power Cleans L1: 24/20, 135/95,155/105,185/125 L2: 24/20, 115/75, 135/95, 155/105 L3: 20/17, 95/65, 115/75, 135/95 L4:...
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