WOD

Wednesday 7.11.18 WOD

For time: 15-12-9-6-3 Back squat (205lbs/135lbs) Deadlift (245lbs/165lbs)

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Tuesday 7.10.18 WOD

AMRAP 5:00 25 Double unders 3 Pull-ups 25 Double unders 6 Pull-ups 25 Double unders 9 Pull-ups 25 Double unders 12 Pull-ups *Continue in this fashion until the clock hits 5:00. 5:00 Rest AMRAP 5:00 3 cal Bike or row 3 Handstand push-ups 6 cal Bike or row 6 Handstand push-ups 9 cal Bike or row 9 Handstand push-ups 12 cal Bike or row 12 Handstand push-ups *Continue in this fashion until the clock hits 5:00.

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Monday 7.9.18 WOD

For time: Run 200 meters 10 Squat snatch (135lbs/95lbs) Run 200 meters 8 Squat snatch (155lbs/105lbs) Run 200 meters 6 Squat snatch (175lbs/120lbs) Run 200 meters 4 Squat snatch (195lbs/135lbs) Run 200 meters 2 Squat snatch (215lbs/145lbs) Run 200 meters

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Saturday 7.7.18 WOD

7 Rounds for time: Partner 1: 3 Deadlifts (345lbs/225lbs) Partner 2: 3 Deadlifts (345lbs/225lbs) Partner 1: 6/6 Bulgarian split squats (70lbs/50lbs) Partner 2: 6/6 Bulgarian split squats (70lbs/50lbs) *Use dumbbells and kettlebells as needed.

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Friday 7.6.18 WOD

For time: 1500/1300m  Row 100 Hand-release push-ups 50 Dumbbell snatches (50lbs/35lbs)

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Thursday 7.5.18 WOD

5 Rounds for time: 15 Toes to bar 10 Front squats *2:00 Rest between rounds *Load on the front squat is: Round 1: (135lbs/95lbs) Round 2: (155lbs/105lbs) Round 3: (175lbs/115lbs) Round 4: (155lbs/105lbs) Round 5: (135lbs/95lbs)

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Wednesday 7.4.18 WOD

“Scooter” On a 35 minute clock,  with a partner first complete a 30 Minute AMRAP of: 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100 meter Sprint Partners alternate rounds Then, 5 minutes to find a 1-rep-max Partner Deadlift   Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training …

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Tuesday 7.3.18 WOD

4 Rounds for time: 20 Box jumps (24″/20″) 20 Kettlebell swings (53lbs/35lbs)

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Monday 7.2.18 WOD

Every 3:00 for 3  sets 5 Push press Intended Stimulus: Start at a challenging weight and build to a near 5 rep max. *Leaderboard your heaviest set of 5. Then, 3 Rounds for time: 21 Pull-ups 15 Ring dips 9 Push press (135lbs/95lbs)

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Saturday 6.30.18 WOD

“Hot Shots 19” 6 Rounds for time: 30 Air squats 19 Power cleans (135lbs/95lbs) 7 Strict pull-ups 400-meter run On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. IN MEMORY OF Jesse Steed, 36 Wade Parker, 22 Joe Thurston, 32 William Warneke, 25 John Percin, 24 Clayton Whitted, 28 Scott Norris, 28 Dustin Deford, 24 Sean Misner, 26 Garret Zuppiger, 27 Travis Carter, 31 Grant McKee, 21 Travis Turbyfill, 27 Andrew Ashcraft, 29 Kevin Woyjeck, 21 Anthony Rose, 23 Eric Marsh, 43 Christopher MacKenzie, 30 …

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