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WOD 210723

EMOTM 10 1 HSN (build by feel) Then, For time: 21, 15, 9 OHSQ (95/65) 7, 5, 3 Muscle-up 60, 45, 30 Double Under “The more sand that has escaped from the hourglass of our life, the clearer we should see through it.” – Jean Paul

WOD 210722

FSQ 3×10 Increase from last week, build each set Then, In 10m, complete – 400m Farmer Carry (53/35+) And AMRAP in remaining time of: 4 SB2S SB Carry 75ft 8 Push-ups “Less is only more where more is no good.” – Frank Lloyd Wright

WOD 210721

AMRAP 14 12 DB Lunges (same DBs for both movements) 6 DB HPCL 100m Sled Pull (2/1 – speed!) Then, Group Mobility! 2m each side – Banded Hip Opener Banded Lying Leg Opener Banded Pigeon 2m Wall Splits “Real knowledge is to know the extent of one’s ignorance.” – Confucius

WOD 210720

AMRAP 15 NFT 5R/5L Half Kneeling KB BU Press 3R/3L TGU 15 Hollow Rocks Then, 3rds for time: 7 Push Press (135/95) 21 T2B “Better keep yourself clean and bright; you are the window through which you must see the world.” – George Bernard Shaw

WOD 210719

For total time & meters: 3rds – 2m rest between 5 DL (275/185) 15 BJ (24/20) 300m Run Rest 4m 3rds – 2m rest between 7 CL @65% 1m Max Meter Row “Nothing great in the world has ever been accomplished without passion.” – Georg Wilhelm Friedrich Hegel

WOD 210716

FSQ 3×10 (Goal – increase from last week, build each set) Then, Ladder 7 2, 4, 6, 8… Pull-up SQCL Thruster (115/75) “He who is brave is free.” – Lucius Annaeus Seneca

WOD 210715

AMRAP 15 Run 200m 12 BBJO (24/20) 1 Rope Climb Then, Group Mobility! 2m each side – Quads/IT Bands/Inner Thighs 2m each side – Lats/Shoulder/Tris 2m Forward Fold 2m Straddle 1m each side – Leg Crossover “History is a vast early warning system.” – Norman Cousins

WOD 210714

Tabata – alternate Top Ring Support Hollow Hold Tabata – alternate Active Pull-up/Ring Hang Superman Hold Then, “Nasty Girls” 3rds for time: 50 ASQs 7 Ring Muscle-ups 10 HPCL (135/95) “We first make our habits, and then our habits make us.” – John Dryden

WOD 210713

5rds – 3m ON/1m OFF 30 UB Double Unders 6 Alt DB SN (50/35) 8 DB Lunges (same DB) *Pick up where you leave off for total rounds/reps “The traveler sees what he sees, the tourist sees what he has come to see.” – Gilbert K. Chesterton

WOD 210712

AMRAP 21 10 Calorie Row 15 T2B 20 Wall Ball (20/16) 25 Push-ups “You are remembered for the rules you break.” – Douglas MacArthur

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