Posts by maillard

Monday’s WOD

8/26 L2 Back Squat 7×2 @ 85% Sets across WOD AMRAP in 10 30 Double Unders 10 Power Cleans (105/70) 10 Front Squats (105/75) L1 20 min AMRAP 400m run 20 air squats 20 sit ups 100m front rack kb carry L 100m front rack kb carry R

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Sunday’s WOD

8/25 Skill 3 Rounds 10 1 arm high pull per side (db/kb) 10 Lateral Box Step Up (Per side)(DB/KB) 20s L-sit on Rings, paralettes or boxes WOD AMRAP in 12 250m Row 10 Push Ups 10 V-Ups

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Saturday’s WOD

L2 Metcon 5 Rounds for time 20 Pull Ups 20 Thrusters (95/65) 20 American Swings (70/53) 20 Goblet Lunges Run 400m *Reps Split in half, Run is completed together L1 For time 1 lap around the block 40 lateral burpee over bar 40 dead lift 115/85 1 lap around the block

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Friday’s WOD

8/23 L2 Skill Front Squat 5×3 sets across @ 80% WOD 8 Rounds for time 5 Deadlift (225/155) 5 Box Jump (25/20) 5 Handstand Push Up L1 Back squat 5×5 Bench press 5×5

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Thursday’s WOD

8/22 L2 Skill Strict Press 5×3 sets across @ 80% WOD 3x650m run (1 lap) Rest 2 minutes between efforts L1 30-20-10 Thrusters (emtpy bar) Sit ups 400m run after each rd

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Wednesday’s WOD

8/21 L2 Skill Power Clean 3,3,3,2,2,2 (70,75,80,85×3) WOD Alt EMOM 14 minutes ODD: 5 T2B, 5 American Swings (70,53) EVEN: 40 Double Unders L1 16 min EMOM Even – 8 box jumps + 8 box dips Odd – 16 Russian swings

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Tuesday’s WOD

8/20 L2 Skillnone WOD Row 6000m REST 5 minutes Minutes Row 4000m Record 3 scores, 6k, 4k and total time L1 5 rds for time of 250 m row 20 goblet squats 20 reverse lunges

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Monday’s WOD

8/19 L2 Skill Snatch 3,3,3,2,2,2 (70,75,80,85×3) WOD AMRAP in 10 minutes 10 Thrusters (75/65) 8 Pull Ups 6 lateral bar burpees L1 32rd Tabata air squats sit ups push ups burpees

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Sunday’s WOD

8/18 Skill 3 Rounds for Quality 12 Suitcase Deadlift 12 Single Leg Glute Bridge 1 minute OH plate hold WOD 3 RFT Sprint 200m 20 American Swings (53/35) 15 Box Dips 10 Alternating goblet step up (53/35)

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Saturday’s WOD

8/17 L2 Skill NONE Partner WOD 3 Rounds for time Partner A: 15 Snatch (95/65)(any style), 10 T2B Partner B: 20 Wall Balls, 10 Push ups 800m Row (switch Every 200) Partner B: 20 Wall Balls, 10 Push ups Partner A: 15 Snatch (95/65)(any style), 10 T2B 800m Row (Switch every 200) L1 20 min…

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