Thursday 08/03/2023

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WOD
"Blackout"
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups

-rest 3:00 min-

10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Strict Handstand Push-Up

Scoring help:
Workout 1 - completing the round of 12 is 280 reps, completing the round of 15 is 420 reps
Workout 2 - completing the round of 12 is 60/54, completing the round of 15 is 90/80

Strength
Back Squat 5x5
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

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

Monday 07/31/2023

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WOD
"Megatron"
For Time:
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)

Strength 1
Alternating DB Bench Press
4 sets: 10 reps (each side) – RPE 8

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

Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps – RPE 7

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