7-19

6×4 Push Press WOD 3 rds With right arm: Single arm overhead carry 50’ Single arm front rack carry 50’ Single arm farmer carry 50’ With left arm: Single arm overhead carry 50’ Single arm front rack carry 50’ Single arm farmer carry 50’...

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7-17

Work the following complex for 15 min: Power clean +hang power clean + push jerk + split jerk Tabata Ground to overhead 95/65 Box jumps 24/20 Plank hold *this is a 24 round tabata, you will complete :20 of G2O rest :10, :20 BJs rest :10, :20...

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7-14

From 0:00 – 4:00 Run 400 Meters together With remaining time as many reps as possible of: Wallballs Rest from 4:00 – 6:00 From 6:00 – 10:00 Run 400 Meters together With remaining time as many reps as possible of: Burpees Rest from 10:00 – 12:00...

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“Hall”

Hero WOD “Hall” 5 rounds for time of: 225/155 cleans, 3 reps 200-meter sprint 20 kettlebell snatches, 53/35…10 each arm Rest 2 minutes U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near...

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7-10

Find a heavy clean and jerk for the day WOD 2 min – pull-ups 2 min – accumulate as much time in handstand hold as possible (every 10 seconds is a rep) 2 min – kb swings 53/35 2 min – accumulate as much time in handstand...

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“Mountain Expedition”

“Mountain Expedition” In teams of 3: Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200″ One athlete will work at a time, choose a weight to cycle and an appropriate box jump height. If a team chooses 95lbs, then they...

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“Dallas 5”

“Dallas 5” 5 minutes: Burpees Rest 1 min 5 minutes: 7 deadlifts, 155/105 7 box jumps, 24/20 Rest 1 min 5 minutes: TGU 50/35 db Rest 1 min 5 minutes: 7 snatches, 75/55 7 push-ups Rest 1 min 5 minutes: Cal. Row Complete as many reps as...

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2001 Trade Center Drive, St. Peters, MO 63376
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(636) 542-8771
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