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SoCo Wods 07/10 – 07/16

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Monday July 10th
Regular Classes WOD
A. 15 Min AMRAP
10 Toes to Bar
15 HR Push Ups
30 sec Farmers Carry Hold (Accumulate)
B. 3 Sets NOT for Time
2/2 Pike HS Around the World
8 Single Leg BB Good Mornings
10/leg DB Bulgarian Split Squats

Boot Camp (Noon Only)
A. For Time
50 Deadlifts 185/135
EMOM do 8 Ring Rows or 4 Strict Pull Ups

Tuesday July 11th
Regular Classes WOD
A. 3 Rounds for Time
75 Double Unders
50 Air Squats
25/18 Cals Row
B. 2 Sets NOT for Time
5 Pull Ups, VERY slow negative
15 sec Goblet Squats Hold at bottom of squat (under tension)
20 Calves Raises

Bootcamp (Noon Only)
A. Hang Snatch
15 Min to find a heavy 1 Rep
B. HSPU Skill Development
5-5-5-5, Rest as Needed.

Wednesday July 12th
Regular Classes WOD
A. Tabata Style
8 sets of 20 sec on, 10 sec rest
Shuttle Run
Ring Rows
Walking Lunges
Rest 1 min after each movement
B. 3 Sets NOT for Time
5 BB Curtis P
10 BB Supinated Bent Over Row
30 sec DB Overhead Hold

Bootcamp (Noon Only)
16 Min AMRAP
200m Run
15 Goblet Squats
10 Pull Ups
Rest 30 sec after each round

Thursday July 13th
Regular Classes WOD
A. Snatch Balance, 3-3-3-3-3-3
Rest 2 min b/t sets.
B. EMOM x 12
1st – 6 Press in Snatch
2nd – 12 Scaption Raises
3rd – 45sec Superman Hold
4th – 12 Diamond Push Ups

Bootcamp (Noon Only)
For Time:
125/100 Cals Row for time
Tabata Style, 20 sec on, 10 sec off. Stop when you reach 125/100 Cals Row.

Friday July 14th
Regular Classes WOD
A. 3 Rounds, each for time
400m Run
12 Clean and Jerks 135/95 (Power Clean and Power Jerks ok)
Rest 3 Min
Score is slowest round
B. 3 Sets NOT for Time
15 sec Hollow Body Hold
10 V-Ups
10/side Side Plank Obliques Crunch
15 AbMat Back Extension
Rest 1 Min