WOD

July 24th Class Program

“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan

Power Clean + Below knee Hang Power Clean + Above knee Hang Power Clean

Build to challenging but not maximal complex

+

Front Rack Reverse Lunge

4 Sets x 5 reps/side @ controlled tempo
Rest 2-3 mins b/t sets

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For time:

Buy in:
1000m Row
immediately into 3 Rounds of:
15 DB Hang Cleans @ 50/35
20 DB Alt Lunges (DB’s @ side of body) @ 50/35

+

3 Sets for Quality:

Half Kneeling Pallof Press x 10 reps/side @ controlled tempo
GHD Back Extensions x 10-12 reps @ controlled tempo
Double KB Front Rack Carry x 100ft

July 23rd Class Program

“The best preparation for tomorrow is doing your best today.”  – H. Jackson Brown, Jr.

A1) Close Grip Bench Press

Build to tough single @20X1

A2) Strict Pronated Pull-up

Build to tough single @20X1

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10 min EMOM

1st min: 20s T2B
2nd min: 20s HSPU (Any Variation)

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4 Rounds for time:

400m
24 Air Squats
12 Burpees over the box

*Masters Event 7 from 2017 Games

July 21st Class Program

“Instead of worrying about what you cannot control, shift your energy to what you can create.” – Roy T. Bennett

8 min AMRAP – Teams of 2

Front Squat
Build up to 5 rep max

+

20 min AMRAP – Teams of 2

200m Run
5 Deadlifts @ 135/95
5 Hang Power Cleans @ 135/95
5 Thrusters @ 135/95
1 Work / 1 Rest

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For time:

1-2-3-4-5-6-7-8-9-10
V-Situps
1 work / 1 rest b/t reps
10-9-8-7-6-5-4-3-2-1
Hollow Rocks
1 work / 1 rest

July 20th Class Program

“Motivation is what gets you started. Habit is what keeps you going.” – Unknown

A1) Strict Press

3 Sets x 8-10 reps @20X0
Rest 1 min

A2) Single Arm ring row

3 Sets x 8-10 reps/side @20X0
Rest 1 min

A3) GHD Face-up Plankhold

3 Sets x 30-45s hold
Rest 1 min

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5 Sets:

30s Kipping Pullups
30s Rest
30s AirBike
30s Rest
30s Ring Dips
30s Rest
30s DU’s
30s Rest

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3 Sets for Quality:

Landmine Rotations x 10 reps/side
GHD Back Extensions x 10-15 reps @2111
Balls Slams x 10-15 reps explosively

July 19th Class Program

. “Persistence can change failure into extraordinary achievement.”– Marv Levy

Conventional Deadlift

Build to a tough 2 rep

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Hang Squat Snatch

8 min EMOM x 4 TNG reps

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3 Sets:

10 Double KB Front Rack Step Up

10 Barbell Hip Thrusts

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10 min AMRAP

20 Wall Balls
20 Alt DB Snatch @ 50/35
20 Cals on Rower

July 18th Class Program

“We Generate Fears While We Sit. We Overcome Them By Action.” – Dr. Henry Link

For time:

5k
*Around the college reservior
*Sub 5k for those that cannot run

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15 min AMRAP @ Sustainable effort

25 Cals on Rower
25 Air Squats
25 Cals on AirBike
25 Abmat Situps

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