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Daily WODS 07/31/17 – 08/06/17

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Monday 07/31/17
Regular Class
A. 12 Min to find 3RM Deadlift
B. 4 Rounds
5 power clean @ 75% of 1 RM
10 deadlifts (same bar)
15 DB push press
20 no push up Burpee
Rest 2min

BootCamp (Noon Only)
22 Min AMRAP
200m Run
20 Walking Lunges Steps
15 Hanging Knee Raises
10 Pull Ups

A. 8 min AMRAP
100’ Farmers Carry
10 Toes to Bar
5 Dips
rest 2min
8 min AMRAP
200m run
10 V-Ups
6 Box Jump Over
rest 2min
8min AMRAP
30 Double Unders (60 singles)
30/30 side plank
5 Pull Ups
B. 3 Sets NOT for time
10 Leg Raises on Stall Bars
8-14 Abs Roll Out
45 sec Superman Hold

BootCamp (Noon Only)
A. HSPU, 6-5-5-4-4-3. Challenging
Rest as needed b/t sets.
B. 3 Sets
20 Wall Balls to 12/10′ Target
Rest 30 sec b/t sets.

A. Snatch, 3 Positions (Above Knee, Below Knee, Floor)
6 Sets of (1+1+1). Rest as needed
B. Back Squats, Complete 5 sets of 4reps @70% of 1 Rm
Rest 30 sec b/t rounds
C. Mobility Work if time allows it.

BootCamp (Noon Only)
6 Rounds for time
250m Row
12 Hang Power Clean 75/55
8 Shoulder to Overhead 75/55

A. 2 Rounds of 3 Min AMRAP:
15 Russian KB swing
20 oh plate alt lunges
Rest 90sec
3 Min AMRAP:
10 KB Upright Row @ 53/35
10 HR push ups
Rest 90sec
3 Min AMRAP:
10 hi hang muscle clean 75/55
10 Btn snatch grip push press 75/55
Rest 90sec
B. 3 Sets NOT for time
15 Glute Ham Roll
45 sec Monster Walk Crab Walk, rest 15sec
45 sec Monster Walk Speed Skater, rest 15sec
45 sec Monster Walk Cowboy, rest 15sec

BootCamp (Noon Only)
A. 12 min to find 3 RM Back Squats
B. 3 Sets
25 Double Unders
12 Box Jumps w/ Step Down
12 KB Swings

A. 7 Rounds for time:
250m Row
6 Pull Ups
12 wall balls
Rest 1 min
B. 3 Sets NOT for time:
10 Banded Face Pull Into External Rotation into OH Press
10 Banded Scarecrows
12/arm Elbow on Knee External Rotation

BootCamp (Noon Only)
Team WOD, WOD announced at later date










[11:45 AM]




What is the benefit and purpose of using btn snatch grip push press in a short amrap?










[11:56 AM]




Something different than regular push press as well as working on the posture.







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