Wednesday WOD 7/18/18

Deadlift

8-8-8-8

Push Press

8-8-8-8

*20 min to complete

*each set needs to be unbroken

*rest between sets

*each set needs to be above 50% of 1 RM

10 min EMOM

Even: 10 Burpees Over the Bar

AMRAP 3 Deadlifts 3 Hang Cleans 155/105

Odd: Rest

*total reps of AMRAPS only

*burpees do not count toward score

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Tuesday Team WOD 7/17/18

” Kid-N-Play” (teams of 2)

-60 Box Jumps 24/20

-60 Pull-Ups

-60 KB Swings (53/35)

-60 Lunges

-60 Toes to

Bar

-60 Dumbbell Snatch (50/35)

-60 Superman

-60 Wall Ball

*200 m Medball run every 3 min
*runs begin after 3 min mark

Tuesday WOD 7/10/18

10 min EMOM

Even: 8 Hang Cleans (workup to a heavy unbroken set)

Odd: 10 Back Squats@ same weight as Hang Cleans and also unbroken

“Tag Team” (teams of 2 for time)

1000 m row

50 Chest to Bar Pull Ups

50 Sit Ups

50 Push Ups

50 Sit Ups

50 SDHP 75/55

1000 m row

*split reps as needed