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WOD

21
Jun

Friday 06/22/2018

Teams of 2
3 Rounds
200 Meter Run
400 Meter Run
600 Meter Run

Partner 1 runs 200m then partner 2 rounds 200m…partner 1 runs 400m then partner 2 runs 400m…and so on for 3 rounds.

Box Brief – Bring a Friend Day is July 3!

20
Jun

Thursday 06/21/2018

Strength: 5 Rounds
5 Deadlifts every 2:30

Conditioning:
AMRAP 9
15 Deadlifts (225/155)
15 Russian Kettlebell Swings (70/53)
15 Hand Release Push-ups

18
Jun

Tuesday 06/19/2018

7 Rounds

2 Minute Clock:
20/15 Calorie Row
Max Wall Balls (20/14) in remaining time

Rest 2 minutes between rounds

17
Jun

Monday 06/18/2018

Strength: Push Jerk
Build to a heavy set of 5

Conditioning: AMRAP 10
10 Right Arm Dumbbell Clean and Jerk
10 Toes to Bar
10 Left Arm Dumbbell Clean and Jerk
10 Burpees

17
Jun

Sunday 06/17/2018

*HERO WOD SUNDAY!

Teams of 2

Phase 1: “Overlord”
1944 meter Row

Phase 2: “Airborne Drop”
60 Pull-Ups
300 meter Run

Phase 3: “Omaha Beach”
6 50 meter Alternating Sled Drags
300 meter Run

Phase 4: “Utah Beach”
60 Weighted Push-Ups
300 meter Run

Phase 5: “Gold Beach”
60 Kettlebell Swings
300 meter Run

Phase 6: “Sword Beach”
60 Thrusters (45/35 lb)
300 meter Run

Phase 7: “Juno Beach”
60 Man-on-Fire Burpees
300 meter Run

The World War II operation code named Operation Overlord was conducted by 160,000 Allied Troops consisting of soldiers, sailors, and airman from the United States, Great Britain, and Canada. Over 5,000 ships and 13,000 aircraft deposited airborne and infantry troops across a 50 mile stretch of coastline in the Normandy region of France. The Allied Forces suffered 9,000 casualties; close to half (4,413) were fatalities. Of the fatalities, roughly 2,500 were American losses.

The amphibious invasion was preceded by the Airborne Assault of over 20,000 airborne troopers parachuted or landed in gliders behind enemy lines. The amphibious invasion was conducted across five beaches code named Omaha and Utah beaches were assigned to US Forces. Sword, Gold and Juno were assigned to British and Canadian Forces.

Phase 1 signifies the code name of the operation. 1944 meter Row signifies the year that the troops left England by boat across the channel. The 60/300 signifies the amphibious invasion kicked off at 6:30 AM.

15
Jun

Saturday 06/16/2018

Teams of 2
AMRAP 20
200 Double Unders
100 Wall Balls (20/14)
100 Sit-ups

*one partner works while one partner rests. Split reps evenly between team members.

14
Jun

Friday 06/15/2018

5 Rounds
Max Reps Bench Press (bodyweight/70%BW)
Max Reps Strict Pull-ups
(strict pull-ups x2) Kipping Pullups

Rest 3:00 between rounds

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