WOD

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21
Jul

Thursday 7/22

Strength:

Athlete has 15 minutes to complete 5 rounds of:

2 Reps @11X1 Strict/Weighted Pull-Ups

10 Single-Arm DB Push Press per arm + pause at lockout

:45 Plank

Time Trial:

2000m Row!!

20
Jul

Wednesday 7/21

Strength:

Deadlift – TEST DAY

5×2 Touch-and-Go

1 set every :90 seconds

Workout:

5 Minute AMRAP

4 Clean and Jerks (medium/heavy)

10 Lateral Hops over Barbell

Rest 3 minutes

5 Minute AMRAP

8 HEAVY Ball Slams

20 Double-Unders

19
Jul

Tuesday 7/20

Workout:

FLEX DAY

4 Rounds Not For Time:

10 Standing Arnold Press

12 Med Ball Sit-Ups

14 Kettlebell Swings – as heavy as possible

16 Banded Pull-Aparts

At some point during the workout, athletes are to complete THREE different intervals on the Echo Bike: 1 x :90 effort, 1 x :60 effort, 1 x :30 effort

18
Jul

Monday 7/19

Strength:

Power Clean – TEST DAY

5 sets of 3 reps

High Hang Power Clean (hip) + Hang Power Clean (just above knee) + Power Clean (touch-and-go from ground)

Workout:

For Time:

50/40 Calorie Row

50 Push-Ups

50/40 Calorie Row

50 Wall Balls (20/14#)

50/40 Calorie Row

16 Minute Time Cap

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