DAILY WOD
 

10 AUGUST 2020

STRENGTH - Squat Snatch 1RM

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WOD - 3 Rounds For Time (16 Min CAP)

7 Strict Pullups

14 Alt Pistols

21 Hang Clean @45/30k

7 Muscle Ups

7 HSPU

Scaling Options Available

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11 AUGUST 2020

STRENGTH - Work to Hvy OH Squat then

OH Squat 3-3-3

Front Squat 3-3-3

Back Squat 3-3-3

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WOD - 16 Min EMOM

20 Plate Ground to OH @20-15k

2 Burpee to Plate + 10m Plate Push

Scaling Options Available

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12 AUGUST 2020

ACCESSORY - 3 Sets x 8 Reps

Std DB Tricep Ext

DB Split Squat

Std DB Strict Press

WOD - 4 Rounds For Time

10 Hang Clean @60/45k

10 Push Press

10 Air Squats

Scaling Options Available

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13 AUGUST 2020

WOD - 21-15-9 For Time (12 Min CAP)

Toes to Bar

HSPU

90 DBL Unders/180 Skips

Straight Into

4 Rounds for Time

10 Hollow Rocks

10 V-Ups

10 BF Situps 

10 Sec Hollow Hold

Scaling Options Available

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14 AUGUST 2020

STRENGTH - 3 Sets x 8 Reps

Banded Tricep Pushdown

Pendalay Row

Banded Broom Stick Lat Pulldown

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WOD - 3 Rounds for time

10 Front Rack Lunges @50/35k

10 Clean & Jerk

Then 5 Rounds for Time 

5 Ring Dips

1 Rope Climb

Then 3 Rounds for Time

5 OH Squats

200m Run

Scaling Options Available

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15 AUGUST 2020

WOD - For Reps

10 Min CAP

1k Run/1250 Row

Max Clean & Jerk in Remaining Time

Then 7 Min CAP

800m Run/1k Row

Max Power Snatch @50/35k

Then 4 Min CAP

400m Run/500m Row

Max OH Squats @40/25k

Scaling Options Available