WOD
THIS WEEK’S WORKOUTS!
This page is updated weekly, so make sure to check back in to checkout the daily workouts.
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Metcon
AMREP 12
2 Ring Dip
2 Burpee
5 Hang 185/125lb
4 Ring Dip
4 Burpee
5 Hang 185/125lb
6 Ring Dip
6 Burpee
5 Hang 185/125lb
etc…continue adding 2 Ring dip and 2 Burpee each round
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Strength
Push Jerk 2-2-2-2-2-2-2
*ascending
Metcon
3x
1 min Double-under
1 min Sit-up
rest 1 min
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Metcon
10x 1 min
2 Wall Walk
4 Deadlift 275/205
max Wall Ball 20/14lb 10/9’ in remaining time
rest 1 min
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Strength
Front Squat 8-8-8-8
*across
Metcon
EMOM 8 (alternating)
:40 Hollow hold
15 Push-up
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Skill
Pistol Workshop
Metcon
5x 2 min
20 Pistol (alternating)
max Calorie Row
rest 2 min
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"Daniel”
For time:
50 Pull-up
400m Run
21 Thruster 95/65lb
800m Run
21 Thruster 95/65lb
400m Run
50 Pull-up
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.