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WODs

July 17-22 (WODs of the Week)

Monday, July 17, 2017

Hero WOD "Tiff"
On a 25-minute clock--
First, run 1.5 miles (3000m row)

Then perform as many rounds as possible of:

11 chest-to-bar pull-ups

7 hang squat cleans (155/105)

7 push presses (155/105)

WOD in honor of United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.
——

Tuesday, July 17, 2017

SWOD
6x5 Back Squats (60%+30) EMOM
+5 lbs/heavier than your last 6x5 session

Partner WOD
For time:
100 Bench (155/105) ...should be fairly heavy, partner spots.
300 DB Walking Lunges 2x(50/35)
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Wednesday, July 19, 2017

WOD
For time, complete:
100 DU*
30 OHS
100 DU*
30 Power Snatches
100 DU*
30 OHS
100 DU*
Rx: 95/65 …all barbell movements = same weight
*2x singles

Core Auxiliary
100 V-ups (AMRAP unbroken, rest as needed)
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Thursday, July 20, 2017

SWOD
Take 10 minutes to work to a heavy double: PUSH PRESS
(no jerks)

WOD
For time, complete 60-40-20:
GHDSU // WB Sit Ups
Wall Balls (20/14)
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Friday, July 21, 2017

Benchmark WOD
“Amanda”
9-7-5 reps for time:
Muscle Ups
Snatch (full) @135/95

Intermediate Athletes:
18-14-10 C2B
9-7-5 Snatches (full)

Beginner Athletes:
18-14-10:
Pull Ups/Ring Rows
Power Snatches or OHS
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Saturday, July 22, 2017

Barbell Warm up + Mobility (15 min)

WOD (17 min clock)
AMRAP 7
5 Power Snatch (95/65)
7 Pull Ups
9 Box Jumps (24/20)
**Rest 3 minutes**
AMRAP 7
5 Clean & Jerks (115/75)
7 Toes-to-Bar
9 Burpees