SATURDAY, JULY 30, 2016

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TEAM WOD: 3 person
Each team will row 3000m, collectively, rotating team
members every 500m
Team Members 2 & 3
Complete at the same time
10 walking lunges with plate OH
10 G2OH with plate
Jump rope singles until rowers switch
Before rowers switch, complete 3 tire flips per team,
one per person if possible.
Score time

FRIDAY, JULY 29, 2016

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Strict Press 5×3

5 rounds
10 push ups
5 SDLHP with KB 24/20kg
10 goblet squat24/20kg
5 Kb snatch each arm 20/16kg

THURSDAY, JULY 28, 2016

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5:00 EMOM
5 front squats @ 75-80% of 2RM
Rest 3:00
EEMOM ( 5 sets on 0:00, 2:00, 4:00, 6:00, 8:00)
100m bottom up Kb walk(Left arm there, right arm back)+ 10 ball slams

Mobility

Death by:
Meter

Minute 1; 10 m
Minute 2; 20 m
Minute 3; 30 m
etc….
until you can no longer keep up with meters within the minute

WEDNESDAY, JULY 27, 2016

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Deadlift 5×5

Tabata 8 separate cycles of each:
1- All thrusters with barbell
2- All Russian KBS
3- All weighted planks 25#

TUESDAY, JULY 26, 2016

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Practice muscle ups and/or
pull ups & dips

Filthy 50

50 box jumps
50 jumping pull ups
50 steps of walking lunges
50 K2E
50 push press 45/35#
50 good mornings 45/35#
50 wall balls
50 burpees
50 double unders

MONDAY, JULY 25, 2016

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Squat cleans 5×4

Partner WOD 15:00 AMRAP
P1 Run 200m with medball
P2- 1 rope climb ( 3 rope pulls from the floor, scaled)
complete situps until partner returns
WEAR LONG SOCKS TODAY!

FRIDAY, JULY 22, 2016

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Mobility 10 minutes
Warm up with barbell
Review movements

21 deadlifts
15 hang cleans
9 thrusters
6 step overhead lunges
10 over-the-bar burpees
bar weight: 115/80
rest 3min

15 deadlifts
9 hang cleans
6 thrusters
3 step overhead lunges
10 over-the-bar burpees
bar weight: 135/95
rest 3min

9 deadlifts
6 hang cleans
3 thrusters
10 over-the-bar burpees
bar weight: 155/105

Post total score & 3 varied barbell weights

THURSDAY, JULY 21, 2016

ScottMorrisonHero

Practice du
calf stretches

“Morrisson”
50-40-30-20-10
wall balls 20#
box jumps 24″
kbs 24kg

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.