Wednesday 08/02/2023

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WOD
"Ironhide"
Every 3:00 (8 sets)
10 Burpee Over Bar
4 Squat Cleans 185#/125#
10 Box Jump Overs 24"/20"

*Score is slowest round

Strength 1
Lying DB Hamstring Curl
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets 

Strength 2
Bent Over Barbell Row – Underhand Grip
4 sets: 10 Reps - RPE 8

*Rest 1:00-1:30 b/t sets

Thursday 07/27/2023

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WOD
"Maserati"
For Time:
27 Box Jump Overs 24"/20"
21 Clean and Jerks 95#/65#
15 Squat Cleans 135#/95#
9 Squat Clean Thrusters 165#/110#

Skills and Drills
Pistols: Week 6 Day 1
Advance:
Every minute (10:00)
10-12 Pistols

Intermediate:
Every minute (10:00)
8-10 Pistols (plates under heels/counterweight in front)

Beginner:
6-10 Pistols (to a box or using a band)

* Use any of the past week's progression to help your athletes work towards gaining strength and stability in the Pistol Squat.

Alternative Option:
3 sets
10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight
10 GHD Hip Raise
10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight

Saturday 12/24/2022

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WOD
"12 Days of Christmas"
1 Rope Climb
2 Squat Cleans 155#/105#
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts 155#/105#
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball 20#/14#
9 Box Jump Over 24"/20"
10 Back Rack Lunges 155#/105#
11 Chest to Bar
12 Thruster 155#/105#