WOD

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MONDAY, JULY 24, 2017
Gabe Beltran| wod| July 23, 2017| 0 Comments

Strength:

Snatch

Followed By:

21-15-9 DB Snatches (50/35) Box Jump Overs (20/14)

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FRIDAY, JULY 21, 2017
Gabe Beltran| wod| July 20, 2017| 0 Comments

Strength:

Press

Followed By:

'13.2' As Many Reps as Possible in 10 minutes 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75) 15 Box Jump (24/20)

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THURSDAY, JULY 20, 2017
Gabe Beltran| wod| July 19, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

For Time: 2K Row 150 Double Unders 10 Rounds of Cindy

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WEDNESDAY, JULY 19, 2017
Gabe Beltran| wod| July 18, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

AMRAP 5: 400m Run Buy-In 12 Power Cleans (135/95) 12 Barbell Burpees Rest 5:00 Repeat

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TUESDAY, JULY 18, 2017
Gabe Beltran| wod| July 17, 2017| 0 Comments

Strength:

Front Squat

Followed By:

AMRAP 8 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters 6 Toes to Bar 9 Thrusters 9 Toes to Bar -etc-

MONDAY, JULY 17, 2017
Gabe Beltran| wod| July 16, 2017| 0 Comments

Strength:

Snatch

Followed By:

21-15-9 Overhead Squats (95/65) Handstand Push-ups

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FRIDAY, JULY 14, 2017
Gabe Beltran| wod| July 13, 2017| 0 Comments

Strength:

Press

Followed By:

For Time: 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts 24 Sit-ups 9 Deadlifts 18 Sit-ups 6 Deadlifts 12 Sit-ups 3 Deadlifts 6 Sit-ups

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THURSDAY, JULY 13, 2017
Gabe Beltran| wod| July 12, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

Every minute, on the minute, for 20 minutes: Minute 1 – 50 Double Unders Minute 2 – Row 20/15 Cal Minute 3 – 5 Thrusters (135/95) Minute 4 - Rest

WEDNESDAY, JULY 12, 2017
Gabe Beltran| wod| July 11, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

15 - 12 - 9 Power Clean (95/65) Burpees 4 minute time cap When clock hits 7:00 repeat, with 4 minute time cap When clock hits 14:00 repeat with 4 minute time cap

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TUESDAY, JULY 11, 2017
Gabe Beltran| wod| July 10, 2017| 0 Comments

Strength:

Squat

Followed By:

Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24/20) 7 Burpees 7 Kettlebell Swings (53/35)

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MONDAY, JULY 10, 2017
Gabe Beltran| wod| July 9, 2017| 0 Comments

Strength:

Snatch

Followed By:

Three rounds for time of: Run 400m 21 Toes-to-Bar 15 Hang Power Snatches (95/65)

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FRIDAY, JUNE 7, 2017
Gabe Beltran| wod| July 6, 2017| 0 Comments

Strength:

Press

Followed By:

21-15-9: DB Push Press (50/35) Handstand Push-ups 400m Run

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THURSDAY, JULY 6, 2017
Gabe Beltran| wod| July 5, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

AMRAP 18: 10 Toes to Bar 20 Wallballs (20/14) 200m KB Farmers Carry (70/53)

WEDNESDAY, JULY 5, 2017
Gabe Beltran| wod| July 4, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20)"

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TUESDAY, JULY 4, 2017
Gabe Beltran| wod| July 3, 2017| 0 Comments

"Loredo"

Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

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MONDAY, JUNE 3, 2017
Gabe Beltran| wod| July 2, 2017| 0 Comments

Strength:

Snatch

Followed By:

In teams of two, partners alternate complete sets to complete 5 sets each of: 5 Overhead Squats (135/95) 15 Kettlebell Swings (70/53) 30 Abmat Situps

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FRIDAY, JUNE 30, 2017
Gabe Beltran| wod| June 29, 2017| 0 Comments

Strength:

Press

Followed By:

In teams of two, partners alternate rounds to complete five sets each of: 500 Meter Row 10 Dumbbell Man-Makers (50/35)

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THURSDAY, JUNE 29, 2017
Gabe Beltran| wod| June 28, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

Tabata Air Squats Sit-ups Push-ups Calorie Bike

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WEDNESDAY, JUNE 28, 2017
Gabe Beltran| wod| June 27, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

Complete as many rounds and reps as possible in 9 minutes of: 6 Ground to Overhead (135/95) 12 Toes to Bar

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TUESDAY, JUNE 27, 2017
Gabe Beltran| wod| June 26, 2017| 0 Comments

Strength:

Front Squat

Followed By:

Complete as many rounds and reps as possible in 7 minutes of: Wallballs* (20/14) *EMOM: 5 Burpees

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MONDAY, JUNE 26, 2017
Gabe Beltran| wod| June 25, 2017| 0 Comments

Strength:

Snatch

Followed By:

AMRAP 15: 60 Double-unders 400M Run 15 Overhead Squats (115/80)

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FRIDAY, JUNE 23, 2017
Gabe Beltran| wod| June 22, 2017| 0 Comments

Strength:

Press

Followed By:

Complete rounds of 21, 15, and 9 reps of: Strict Handstand Push-Ups Push Press (135/95) Push-Ups

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THURSDAY, JUNE 22, 2017
Gabe Beltran| wod| June 21, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

Every minute, on the minute, for 15 minutes: 3 Deadlifts @ (225/155) 6 Burpees Over the Barbell

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WEDNESDAY, JUNE 21, 2017
Gabe Beltran| wod| June 20, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

AMRAP 4:00: 400m Run 15 Box Jump Overs (24/20) Max Power Cleans (135/95) -Rest 4:00- AMRAP 4:00: 400m Run 15 Box Jump Overs Max Power Cleans

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TUESDAY, JUNE 20, 2017
Gabe Beltran| wod| June 19, 2017| 0 Comments

Strength:

Squat

Followed By:

Complete as many rounds and reps as possible in 6 minutes of: 3 Thrusters (135/95) 6 Pull-Ups 12 Kettlebell Swings (70/53)

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MONDAY, JUNE 19, 2017
Gabe Beltran| wod| June 18, 2017| 0 Comments

Strength:

Snatch

Followed By:

Complete as many rounds and reps as possible in 9 minutes of: 12 Over the Bar Burpees 9 Power Snatch (95/65) 6 Ring Dips

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FRIDAY, JUNE 16, 2017
Gabe Beltran| wod| June 15, 2017| 0 Comments

Strength:

Press

Followed By:

Complete as many rounds and reps as possible in 8 minutes of: 5 Deadlifts (225/185) 10 Strict Handstand Push-Ups

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THURSDAY, JUNE 15, 2017
Gabe Beltran| wod| June 14, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

EMOM: 20 Min Even: 10 Box Jump Overs (24/20) Odd: 10 DB Lunges (50/35)

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WEDNESDAY, JUNE 14, 2017
Gabe Beltran| wod| June 13, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of: 30 Double Unders 20 Wall Ball Shots (20/14) 10 Strict Pull-Ups

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