WOD

Wednesday – 220615

Strength Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to

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Tuesday – 220614

Strength Every 2 minutes for 7 sets, complete: Sets 1-4 Hang Clean (mid-thigh) x 2 reps @ 70% Sets 5-7 Clean Grip Deadlift on 2″

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Monday – 220613

Strength Every 3 minutes for 4 sets, complete: 3 Snatch Push Press + 1 Overhead Squat @ 70% Conditioning Every 4 minutes for 5 rounds,

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Friday – 220610

Conditioning 30-20-10 for time of: Calorie RowWall Ball Shots (20/14 to 10’/9′)Toes to Bar *100 Double Unders after each round ……….   BURN 4 rounds,

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Thursday – 220609

Strength Every 3 minutes for 7 sets, complete: Sets 1-4 Hang Snatch (mid-thigh) x 2 reps @ 70% Sets 5-7 Snatch Grip Deadlift on 2″

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Tuesday – 220607

Strength Every 3 minutes for 3 sets, complete: Back Squat x 6 reps @ 70% Conditioning 10-9-8-7-6-5-4-3-2-1 for time of (12 min cap): DB Thrusters

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Monday – 220606

Strength Rope Climb Drills Conditioning 10 rounds for time of (12 min cap): Run 50m 1 Legless Rope Climb Finisher 3 sets of: 10 Weighted

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Wednesday – 220601

WOD “Christine Meets Helen” 3 rounds for time of: Row 500m 12 Bodyweight Deadlift 21 Box Jumps (24″/20″) Run 400m 21 KB Swings (55/35) 12

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Tuesday – 220531

SWOD Every 3 minutes for 7 sets, complete: Sets 1-4 Hang Clean (mid-thigh) x 3 reps @ 70%, 75%, 80%, 3RM Sets 5-7 Clean Grip

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Monday – 220530

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s

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Saturday – 220521

WOD 2 rounds for time of: 26 Hand-release Push Ups 40/32 Calorie Row 26 KB Swings (55/35) 40/32 Calorie Row 26 Abmat Sit Ups 40/32

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Saturday – 220514

On April 28th, 2022, 34-year-old Anthony Baca, an eight-year coach at Blade Method Fitness in Phoenix, AZ lost his battle with mantle cell lymphoma, a

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Thursday – 220512

WOD For time: Run 800m then, 10 rounds of… 10 Push Ups 10 Alternating Pistols then, Run 800m ………. BURN Complete as many reps as

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WOD