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WOD

24
Jul

Float On

Skill: Muscle-ups/Transitions   Strength: Bench 6 @ 75% 4 @ 80% 3×4 @ 85% 2 AMRAP @ 75%   Metcon: For Time 15-12-9: Pull-ups Burpees...
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23
Jul

Boom Clap

Skill: Cleans!!   Strength: Cleans/Clean Pulls/Ring-rows  1.) 3×3 of High Hang Cleans @ 70% then, 2.) 2×3 Clean Pulls @ 85% of above then, 3.)...
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23
Jul

Annie

Make up any missed strength from the week then,   Annie: 50-40-30-20-10 Double unders  Ab-mat sit-ups 
19
Jul

All I do is win

Skill: Mobility    Strength:  Back Squat find a 10 RM *Ensure you are warming up *Keep reps low, then try to find the 10-rep max...
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18
Jul

Right above it

Skill: Snatches   Strength: Snatches: 5 Rounds building in weight -1 snatch DL -1 hang squat snatch -1 full snatch   Metcon: For Time- 15...
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17
Jul

It’s a Vibe

Skill: DUs  Strength: Push Press 5-5-5-5-5 *Take 20mins to find a heavy set of 5! Increase in weight    Metcon: Complete as many Rounds and...
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