D-TOWN WOD

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

July 9th

WOD

5 Rounds

2 mins

2 Thrusters 135/95

2 Front Squats 

200m Run

Max Double Unders w/ remaining time

1 min Rest

July 8th

WOD

20-15-10-5

Push Press 95/65

SDLHP

Bent Over Row

July 7th

WOD

6 Rounds

30 Secs Work/30 Secs Rest

KB Swings 24/16

Goblet Squats

Row for Cals

Pull Ups

*score is total reps, must complete all 6 rounds before beginning next movement

July 2nd

WOD

EMOM 10

1 Power Clean

1 Hang Squat Clean

1 Front Squat

@60% of 1RM Front Squat

2 min Rest

then

EMOM 8

8 T2B

6 C2B Pull Ups

July 1st

WOD

400m Run

-then-

5 Rounds

20 Box Jumps

20 Wall Balls

20 Push Ups

-then-

200m Sprint

June 30th

WOD

5 Clean and Jerks

50 Double Unders

4 C +J

40 DU

3 C+J

30 Double Unders

2 C+J

20 Double Unders

1 C+J

10 Double Unders

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