Blog

Jul
11
Sunday Funday 7/12/20


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WOD
20 OH Plate step-ups


400m Run


4 Rounds for time


Rx


45/25


20"


INT


25/15


16"
Scaled


BW Step-Ups


Swift


2 Rounds for time of


50 Cals


50 Air squats


50 Jumping pull-ups




Jul
10
Rehab Saturday 7/11/20


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WOD



20min AMRAP


100m Sled push


10 Tire flips


200m Farmer's carry


Rx, INT, Scaled


AHAP


Swift


15min Partner AMRAP


Sled push for distance


Run for distance


Jul
09
Skill & WOD 7/10/20


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Skill



50 T2B for time


WOD
21-15-9


PWR Snatches


*400m Run after each set


Rx


75-95-125/53-63-83


INT


65-75-95/43-53-63


Scaled


45-65-75/33-43-53


Swift


2K Row for time


Jul
08
Skill & WOD 7/9/20


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Skill



3 RFQ


15 DB Reverse flies


12 Kossack squats


12ea. Palof press


WOD


12min AMRAP


15 Back squats


15 HSPUs


Rx


135/93


INT


115/73


1-2 Ab Mats


Scaled


95/63 or lower


Pike Push-Ups


Swift


100 Push-ups for time


*For each break stop and perform 12 DB Snatches


Jul
07
Weight Vest Wednesday 7/8/20


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Skill



1k Row for time


WOD


E2M for 10 rounds alt. movement


160ft Sled push @ heavy


12 Burpee pull-ups


Rx


Vest


2x45/1x45


INT


No Vest


2x45/1x45


Scaled


1x45/1x25 or lower


Swift


20min AMRAP


50 Cal bike


150ft Walking lunge


150ft bear crawl


Jul
06
Skill & WOD 7/7/20


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Skill



Tabata Bike for cal


WOD


40-30-20-10


1-arm OH Lunge


Sit-up


Rx


50/35


INT


30/20


Scaled


BW Lunges


Swift


3 Rounds


30 Wall balls


10 Burpee pull-ups


Jul
05
Skill & WOD 7/6/20


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Skill



"Grace"


30 C&Js


WOD


10min AMRAP


60 Double unders


20 Med ball step-ups


Rx


20/14


24/20"


INT


30 DUs


16/13


20/16"


Scaled


60 SUs


14/10 or lower


16/12"


Swift


500-400-300-200-100m


Row


50-40-30-20-10


Flutter kick


Jul
04
Sunday Funday 7/5/20


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WOD


4 Rounds not for time


500m Row


1min plank


3 TGUs ea.


8 Pressing snatch balances


Rx, INT, Scaled


n/a


Swift


15min AMRAP


100m Sled push


15 RKBS


200m Run




Jul
03
Independence Day 7/4/20


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WOD & Swift



"Murph"


1mile run


100 Pull-ups


200 Push-ups


300 Air squats


1mile run


Rx


n/a


INT


Jumping pull-ups


Elevated push-ups


Scaled


1/2 Murph



Jul
02
FriYay 7/3/20


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Skill



Hang PWR Snatch


WOD


Partner sled push


1mile


Rx


35/15


INT


25/0


Scaled


0/0 for 1200m


Swift


5 RFT of


20x 1-arm DB Hang C&J


20 Tuck-ups