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WOD Week of Monday June 4, 2018



Metcon :

Every 2min. x 10 Rounds:
10/7 Cal Assault Bike
2 Power Snatches (Climbing)This is a great day to work on your snatch technique. Being tired tends to to keep us more "in-tuned" to our mechanics. Also, you have 10 sets here, so small jumps are encouraged. If you are not comfortable in this movement, then keep the weight light and do 3-4 reps from the hang.

Metcon (AMRAP - Reps)

3 Rounds:
1min. of Russian KB Swings 70/53
1min. of Toes-To-Bar
1min. of Sit-Ups (Feet anchored on KB)
1min. Rest

score is total reps

Looking for max reps at each station. This should be a fun little burner after today's strength/cardio piece. All abs :)

*If you can manage a heavier KB, go for it.



Happy 4th of July 

  • For Time (in a Team of ?)
  • Kettlebell Swings (53/35 lb)
  • Box Jumps (24/20)
  • Air Squats
  • Push-Ups
  • Burpees
  • Pull-ups
  • Sit-Ups
  • Row (calories)
  • Double-Unders
  • Wall Balls (20/14 lb)
  • Ball Slams (30/20 lb)
  • Dumbbell Push Press (45/35 lb)
  • As a team, complete a total ????



for time

10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/205

immediately into;
10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

immediately into;
10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/205





Original Sunday Service (OSS) with Dougie at 9:30

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