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WOD

21
Jun

Power Braid

WOD 6 . 22 . 18

A.

Split Jerk

Build to a heavy 2 rep Split Jerk

B.

” power braid ”

10 Push Jerk 155 / 105

20 Toes to bar

30 burpees

400m Run

50 Wall Balls

400m Run

30 Push ups

20 toes to bar

10 Push Jerk 155 / 105

 

 

20
Jun

Pechanga

WOD 6 . 21 . 18

” Pechanga ”

7 x 2 min Rounds

run 250m

7 deadlifts 255 / 175

max reps double unders

Rest 1 minute

19
Jun

Tom Sawyer

WOD . 6 . 20 . 18

 

“Tom Sawyer ”

AMRAP 20

Row 12 Calories

9 OHS 75 / 55

6 HSPU

18
Jun

tornado 7-5-3

WOD 6 . 19 . 18

7 min AMRAP

7 Pull ups

7 KBS 70 / 53

7 Box jumps

Rest 3 minutes

5 min AMRAP

5 CTB

5 KBS

5 box jumps

Rest 3 minutes

3 min amrap

3 bar muscle ups

3 KBS

3 box jumps

17
Jun

Hang Clean Complex

WOD 6 . 18 . 18

A. 5 sets every 2 minutes perform

3 Hang power clean

3 front squats

3 push jerks

Building. Score heaviest successful complex

B.

Cash out

10 – 1

Thruster 115 / 75

run 100m After each set.

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