Thursday Aug. 21st

Skill
1000m row for time/ work on handstands

WOD
4RFT
8 Ring Push ups
10 Front Squats (95/65)
15 WBSU

We will be doing a Hero WOD on Labor Day Sept. 1st early in the morning. “Tillman Hero WOD”

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Wednesday Aug. 20

OHS
3-3-3-3-3

WOD
5-Box Jumps (24/20)
5-DL (225/135)
10-Box Jump
10-DL (225/135)
15 Box Jumps
15 DL (225/135)
10 Box Jumps
10 DL (225/135)
5 Box Jumps
5 DL (225/135)
Then 10 sprints (20m)

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Tuesday Aug. 19th

Strength
Cleans
3-3-3-3-3

WOD 12:00min AMRAP
30 DU’s
20 WB
15 Ring Rows

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Motivational Monday Aug. 18th

Strength
Bench
5-5-5-5-5

WOD
200m run then
4 rounds of…
20 Air Squats
8 S2OH (135/95)
10 T2B

(3 burpee penalty every time your hands come off the rig during T2B, Burpees to be done after completion of 4 rounds)

Cashout-3:00min plank

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Friday August 15th

Skill
Broad Jump

15min to find Front Squat 1RM

WOD
9:00min AMRAP
7 SDHP (115/75)
100m plate run (45/25)

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Thursday Aug. 14th

Strength
Split Jerk
1-1-1-1-1

WOD
3 rounds of….
1min Calorie row
1min Slam Balls
1 min DU’s
1 min Pull-ups
1 min rest

Score is total reps completed, it will be a running clock.

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Wednesday Aug. 13th

Warm-up
Agility/Speed work

Strength
Back Squat
5-5-3-3-3

WOD 12:00min AMRAP
5 Power Snatches (115/75)
10 Box Jumps (30/24)
15 WBSU’s (20/14)

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YOGA Tuesday Aug. 12th

Strength
Push jerk (behind the neck)
3-3-3-3-3

WOD 5RFT
200m run
10 Pull-ups
8 Broad Jump Burpees

Yoga at 7:30pm

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