D-TOWN WOD

August 8th

WOD

AMRAP 16

5 Power Snatch 95/65

10 Box Jumps 30/24

150m Run

10 KB Swings 32/24

5 HSPU

August 7th

WOD

4 Rounds

12 Ring Dips

22 T2B

32 Double Unders

July 31st

WOD

5 Rounds

2 mins to complete

20 Wall Balls

10 T2B

ME Push Ups w/ remaining time

1 min rest

July 30

WOD

AMRAP 10

20 KB Swings

15 Goblet Squats

10 Box Jump Overs 20/16

July 29th

WOD

400m Run

15 Ring Dips

20 Push Ups

25 Bent Over Rows 75/45

300m Run

10 Ring Dips

15 Push Ups

20 Bent Over Rows

200m Run

5 Ring Dips

10 Push Ups

15 Bent Over Rows

100m Run

July 28th

WOD

500m Row

400m Row 

300m Row

then

Light Fran

21-15-9

Thrusters 75/55

Pull Ups

July 24th

WOD

4 Rounds

8 Deadlifts 155/115

16 KB Swings 24/16

24 Wall Balls

July 23rd

WOD

6 Rounds

2 mins to complete

5 Thrusters @65% of 1RM Front Squat

10 T2B

with remaining time complete

Rounds 1-3 ME Row

Rounds 4-6 ME Double Unders

1 Min Rest

July 22nd

WOD

AMRAP 18

8 KB Snatch (ea arm) 20/12

16 Strict Press 45/35

225m Row

July 21st

WOD

EMOM 10

1 Clean

1 Hang Clean

1 Hang Power Clean

1 min Rest

EMOM 10

10 KB Swings 32/24

5 Burpees

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