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WOD

TUESDAY

Strength:3 Rounds (superset)12 Landmine Goblet Squats (challenging weight)12 Dbl. Kettlebell Box Step Ups (front rack)2:00 Rest MetCon:Not For Time 1 Round1000/800 m Row100 Double Unders...
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MONDAY

Strength:Strict Press5-5-5-5-5(75% of 1rm) MetCon:Every 3:00 x 7 1 Round of DT (155/105)12 Deadlifts 9 Hang Power Cleans 6 Push Jerks + 12 Burpees *Score...
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SUNDAY

HAPPY FATHER’S DAY! MetCon:6 Rounds :45 Work / :15 Rest -Kettlebell Swing to Goblet Squat (53/35) -Rest 2:00- 6 Rounds (alt.) :45 Work / :15...
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SATURDAY

THE 5th ANNUAL SUMMER SWOLESTICE!(no classes today) 7:15 AM: Check-In Opens (please plan on paying if you have not before we start, $20 cash or...
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FRIDAY

Strength:Back Squat 5-5-5-5-575% of 1rm MetCon:Death By Power Cleans Minute 1: 1 Power Clean Minute 2: 2 Power Cleans Minute 3: 3 Power Clean Etc…...
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WEDNESDAY

Skill:Pull Up Progression/Strength -Passive Hang -Active Hang -Chin Over Bar Hold -Pull Up Negative -Segmented Negative -Partial Pull Ups MetCon:8 Rounds For Time 7 Kettlebell...
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TUESDAY

Strength/Oly:Every 2:00 x 52 Hang Cleans (below Knee)Build to a heavy double MetCon:9 Minute AMRAP10 Shoulder to Overhead (135/95)200 m Run50 Double Unders

MONDAY

Get signed up for the Summer Swolestice Internal Competition by this Wednesday 6/12! Strength:Deadlift5-5-5-5-5(75% of 1rm) MetCon:Every 4:00 x 6 (alternate A & B) A.)...
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SUNDAY

Strength:8:00 EMOM (alt.) 10-12 Renegade Rows 10-12 Ring Push Ups MetCon:16 Minute AMRAP 15/10 Calorie Row/Bike/Ski 20 Air Squats 15 Med Ball V-Up Leg Pass...
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