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July 2020

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July

30 Jul

07-31-2020

Warm-up 400 M Run 30 Air Squats 20 Push Ups 10 Sit Ups With PVC 20 PVC Pass Throughs 20 PVC Around the World 15 Overhead Squats Mobility 30 Sec Calf Stretch ES 30 Sec Quad stretch WOD The Chief 5 Rounds 3min AMRAP: 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats rest […]

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29 Jul

07-30-2020

Warm-up 400 M Run 3x 10 Jumping Jacks 10 Jumping Squats 10 Hollow Rocks 5 Cobra to Down Dog With an empty Barbell 5 Shrug 5 Highpull 5 Hang Clean 5 Strict Presss WOD For time 15-10-5 Clean and Jerk 135/95 Burpees Then: 50 Sit Ups

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28 Jul

07-29-2020

Warm-up 2x 200 M Run 20 Jumping Jacks 20 Alternating Toe Touches 20 Jumping Squats 30 Sec Handstand Hold 30 PVC Pass Throughs 30 PVC Around the World WOD For Time: Break up the movements however you want 50 KBS (53/35) 25 HSPU 50 Jumping Lunges 25 Wall Walks

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27 Jul

07-28-2020

Warm-up 800 M Run 4 x 15 Air Squats 10 Push ups 5 Pull ups 10 Hollow Rocks Mobility 30 Sec Couch Stretch 30 Sec Quad Stretch 5 Cobra to Down Dog WOD For Time 5-10-15-20 Double Unders Pull Ups Push Ups Air Squats

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26 Jul

07-27-2020

400 M Run With Empty PVC 10 Shrugs 10 High Pulls (elbows high and outside) 10 Squat Cleans 10 Hang Squat Snatch 10 Hollow Rocks Then the same thing with the empty bar 30 sec Handstand Hold 10 Superman to hollow hold WOD DT 5 Rounds For Time 12 Deadlifts 155/105 9 Hang Power Cleans […]

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23 Jul

07-24-2020

Warm-up 2x 200 M Run 10 Scorpians 10 Sit ups 50 Single Unders WOD 4 Rounds for Time 400M Run/500M Row 50 Double Unders/100 Singles

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22 Jul

07-23-2020

Warm-up 2x 30 Alternating Toe Touches 10 Burpees 5 Pushups 5 Chair Dips WOD 4 Rounds for Time: 20 Dumbbell Snatches 53/35 10 Ring Dips

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21 Jul

07-22-2020

Warm-up 400 M Run 10 Kip Swings 20 Walking Lunges 10 Burpees 10 Situps Mobility 1 Min Down Dog to Cobra 1 Min Prayer Stretch WOD Scale appropriately or this will destroy you The Seven 7 Rounds For Time: 7 Handstand Push-Ups 7 Thrusters 135/95 7 Knees-to-Elbows 7 Deadlifts 245/165 7 Burpees 7 Kettlebell Swings […]

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20 Jul

07-21-2020

Warm-up 400 M Run 200 Single Unders 30 Air Squats 20 Push Ups 10 Sit Ups With PVC 20 PVC Pass Throughs 20 PVC Around the World 15 Overhead Squats Mobility 30 Sec Calf Stretch ES 30 Sec Quad stretch WOD For Time: 50 Overhead Squats 45/35 25 Double Unders 50 Hang Power Cleans 45/35 […]

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19 Jul

07-20-2020

400 M Run 5 Scapula Pull ups 10 Push Up to Down Dog 10 Hollow Rocks 30 PVC Pass Throughs 30 PVC Around the World Mobility 30 Sec Prayer Stretch 30 Sec happy baby WOD AMRAP 15 15 Box Jumps 10 Sit Ups 5 Handstand Pushups

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