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Hollow Rock It

Monday, August 3rd, 2020 SWOD/SKILL: 20 min to build:LBBS- 1 RM METCON: “Hollow Rock it” 17 min AMRAP: 60x Air Squats 50x Hollow Rocks 40x Alt. Lunges 30x Burpees 20x V-ups 10x Pushups UPDATES/EVENTS: Reminders…*Dues are due the 1st of each month. Please see a

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Nancy

Friday, July 31st, 2020 SWOD/SKILL: 3X10 of each movementDB Press Lat raise + Upright Row Reverse Grip Front Raise Single Arm fly + Row Combo EMOM 10 min: Starting with Empty BB or Light weight then add each min 3x Power Snatch METCON: “Nancy” 5

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Open Gym or Daily WOD

Thursday, July 30th, 2020 Open Gym or… You Pick between A or B Below A. This will take the whole hour NFT: Max Reps Bench Press @ body weight Pullups *you will do your set up BP and immediately go into a ME UB Set

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SWOD + 10 min AMRAP

Wednesday, July 29th, 2020 SWOD/SKILL: 5X5 DL Alt: 10x HSPU 5×10 BR Lunge Alt: 10x T2B METCON: 10 min AMRAP: 10x Alt. DB SN 50/3510x Goblet Squat (DB) 25x DU

4rds: Just your body weight

Tuesday, July 28th, 2020 SWOD/SKILL: LBBS 5×53×2 METCON: 4 RFT: 5X Pullups 10x Burpees 15x Pistols 20x Situps 400m Run UPDATES/EVENTS: Please get on the schedule for the week and text in any changes you have to the schedule. Thank you!

Heavy Day

Monday, July 27th, 2020 SWOD: 5X5 OHS Alt: 10x Banded Pull Aparts 10x Pushups METCON: 4rds: 1 min Stations- Max Reps C&J 185/120 WB 20/14 KB 70/55 Rest

Body weight Friday

Friday, July 24th, 2020 SWOD/SKILL: FOr Time: 10! Pullups Pushups *Try for unbroken sets through out METCON: 4RFT: 100M Walking Lunge300m Run

Open Gym or Daily WOD

Thursday, July 23rd, 2020 SWOD/SKILL: 4 rds: 10x Floor BP 10x DB Front Raises ME RR or Supine Bar Rows Rest 2 min after ea round 4rds: 100m Farmer Carry KB10x BOR KB20x Russian Twist 20x V-ups METCON: 8 Min AMRAP 25x DU 10x WB

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On the Clock

Wednesday, July 22nd, 2020 SWOD/SKILL: 0:00 – 5X LBBS2:00 – 5X LBBS4:00 – 5X LBBS6:00 – 5X LBBS800- Max reps Back Squat (SINGLE. SET) Score weight + Reps 0:00 – 5X DL2:00 – 5X DL4:00 – 5X DL6:00 – 5X DL800- Max reps DL (SINGLE.

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Wittman

Tuesday, July 21st, 2020 SWOD/SKILL: 5×10Front Squat- From the Floor Alt: C2B Pullups METCON: “Wittman”7 RFT: 15x KB 55/3515x PC 95/65 *Control your bars with black plates please! 15x BJ 24/20 U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion,

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