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July 31, 2018

Warmup/Mobility (15 mins)

WOD (18 min AMRAP)
- 20 DB Pushups (Farmer Carry Out Door and Back In Each Round)
- 20 Box Jumps
- 2 Rope Climbs
Rest 1 min each round

In-Class Accessory:
- 15 min Recovery Yoga in preparation for Thursday's WOD

July 30, 2018

2-4-6-8-10-12-14-16-18-20
Alt Single-Arm Hang DB Cluster (Rx+ = 55/40)
10-9-8-7-6-5-4-3-2-1
HSPU (Rx+ = 4/2" Deficit)
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Warmup/Mobility (15mins)
Strength/Skill: (16 mins)
- 8 rounds of KB Flow and Odd Object 100m Carry E2MOM
- 1 R...

July 29, 2018

100 DU Buy-In
27-21-15-9 T2B
*** 50’ DB Walking Lunges w/
2017 Open Standard
100 DU Cash Out
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Warmup (15 min)
Strength/Skill (18 min)
- 3x3 Back Squats @78% 5RM
- Less than 3 min per set. No belt
- After Squats, spend ~5 min working on DU
W...

July 26, 2018

3 RFT
200m Sprint (18/15 cal bike)
20 Thrusters (75/55)
20 T2B
20 WB

Warmup / Mobility (15 min)
Strength (12 min)
- 6 sets of 2 Tempo/Pause Front Squats E2MOM
- 5 sec down + 2 sec pause
- 1&2 light 3&4 mod 5&6 mod-heavy
Conditioning (14-18 min)
Cool Down / Cle...

July 25, 2018

DT on a Boat (5 RFT)
12 Cal Row
9 Power Cleans 155/105
6 Push Jerks 155/105


Warmup / Mobility (15 min)
Strength (15 min)
- 3x3 Deadlifts at 78% 5RM (less than 3 min per set)
- After the final set, spend about 10 min practicing Power C&J
Conditioning (12-15 min)
Cool...

July 24, 2018

20 min AMRAP
40 DU
20 Abmats
10 Pushups
1 Rope Climb

Warmup / Mobility (15 min)
Conditioning (20 min)
10 min rest then 30 Rep Strict Pullup Test