WOD

Tuesday – 200630

SWOD Every minute on the minute for 5 minutes, complete: Power Clean x 2 reps – reset between reps – increase load as possible – WOD Every 5 minutes for 30 minutes (6 rounds each for time), complete: 40m Shuttle Sprint (4 x 10m) 10

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Monday – 200629

SWOD Floor Press 1 x 5 @ 60% 1 x 5 @ 69% 1 x AMRAP @ 78% (minimum 5 reps) WOD Every 2 minutes until failure, complete 2 rounds of: 4 Burpees 4 Box Jumps (24″/20″) 4 Sit Ups *Every 2 minutes add 1

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Saturday – 200627

WOD Complete as many rounds and reps as possible in 20 minutes of: 20 DB Lunges 20 DB Shoulder to Overhead 200m Run *Use a pair of dumbbells totalling roughly 1/3 your bodyweight.

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Friday – 200626

SWOD Every 2 minutes for 16 minutes, complete: Rounds 1-4… Low Ring Push Up x 2-6 reps @ 32X2 Strict Pull Ups x 2-4 reps @ 31X2 – use a band if needed Rounds 5-8… Ring Dip x 4 reps @ 31X1 Max Chin Over

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Thursday – 200625

SWOD Back Squat 1 x 5 @ 60% 1 x 5 @ 69% 1 x AMRAP @ 78% (minimum 5 reps) WOD For time (8 min cap): 15 Overhead Squats (95/65) 200m Shuttle Sprint* 12 Overhead Squats (95/65) 200m Shuttle Sprint* 9 Overhead Squats (95/65)

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Wednesday – 200624

SWOD Every minute on the minute for 5 minutes, complete: Power Snatch x 2 reps – reset between reps – increase load as possible – WOD Every 7 minutes for 21 minutes (3 rounds), each for time, complete: 9-6-3 of… Deadlift (275/185) Bar Facing Burpees

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Tuesday – 200623

Goodbye to this guy.  Good luck in Europe! SWOD Overhead Press 1 x 5 @ 36% 1 x 5 @ 45% 1 x 5 @ 54% At-home SWOD Overhead Press 3 x 5 @ a 5353 TEMPO Note: Use whatever weight you’ve got and stick

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Monday – 200622

SWOD Every 90 seconds for 15 minutes (10 sets), complete: Sprint 50m, backpedal to return Set 1 & 2 – 50% effort Set 3 & 4 – 75% effort Set 5 – 100% effort Set 6 & 7 – 50% effort Set 8 & 9

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Saturday – 200620

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He

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