WOD 7/29

A. For Time:
30 Strict Pull-ups
*in set of 2-3 reps at a time

B. 20:00 for Quality
100 Double Unders
20 Unweighted Lunges  
15 1 Arm KB Swings / Arm @ 20K / 16K
10 Hanging Straight Leg Raises (strict)

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There are still a few spots available for this weekend and next weekend with Ursula!
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WOD 7/28

5 Rounds
12 TTB
12 Box Jumps
12 Thrusters @ 95 / 65
200 M Run
*Time Recorded
*20:00 Cap

“You can always improve your fitness if you keep training.” -Pastor Maldonado

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WOD 7/27

A. 16:00 E202

Back Squat
Set 1 – 2 reps @ 75%
Set 2 – 2 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Sets 5-8 – 1 rep @ 90-95%

B. 12:00 EMOM
Power Snatch x2x6 @ 70%

C. 10:00 EMOM
Min 1 – Max Strict Pull-ups
Min 2 – 8 Hollow Rocks

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WOD 7/26

A. 4 Rounds
:20 – :30 Chest to Bar Hold
:30 – :45 Nose to Wall Handstand Hold
2-3 reps of :10 Bridge-Ups Holds

B. 18:00 EMOM
Min 1 – 4 Burpee Box Jumps Overs @ 24/20
Min 2 – 6 DL @ 225 / 135
Min 3 – 8 Push-ups

“You can’t cross the sea merely by standing and staring at the water.” -Rabindranath Tagore

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WOD 7/25

A. 16:00 E202
Squat Clean x1x8 @ 80-90% of Max

B. 3 Rounds
12 TTBs
15 Hang Squat Cleans @ 95/65
800 M Run
*Time Recorded
*30:00 Cap

“I really want women to throw their shoulders back and stand up straight and use their big girl voices and not feel like they’re compromising their femininity to be strong and smart.” – Katie Aselton

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WOD 7/22

A. 16:00 EMOM
Min 1 – 1 Pull-ups w/:05- :10  Negatives
Min 2 – 10 Hollow Rock
Min 3 – 1:00 Max Strict Pull-ups
Min 4 – Rest

B. 4 Rounds for Quality
20 Unweighted Lunges  
15 1 Arm KB Swings / Arm @ 20K / 16K
10 Groiners / leg
50 M Farmers Walk @ 32K/24K

There are still a few spots! Tomorrow starts Day 1 of The Expert Series with Ursula Garza Papandrea!

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WOD 7/20

A. 12:00 E202
Tempo Back Squat x 3 reps x6 @ 42X1
Rest as needed @ 70-75% (:04 down, :02 in bottom)

B. In 10:00 Build to a 2 RM Front Squat

C.15:00 E202
Min 1 – 5 Deadlifts By Feel
Min 2 – 5 Step Burpees
Min 3 – Rest

D. Accumulate 2:00 in a Chest to bar hold
– keeping shoulder blades down and back
– Use a spotter and/or band

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WOD 7/19

A. 18:00 E2O2
Sets 1 – 6: Build to a heavy Hang Power Clean + Power Clean
Set 8: Hang Power Clean + Power Clean  @ 95% of above
Set 9: Hang Power Clean + Power Clean  @ 90% of above

B. 5 Rounds
5 Hang Power Snatch @ 95 / 65
10 Box Jumps @ 24/20
*Time recorded

Extra Credit
Practice Kip TTB

“The best teachers are those who keep students motivated, challenged and flourishing.” -John Kline

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