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July 2023

2023-07-10

Skill-work: 5-4-3-2-1 Back Squat Increase Weight Each Set WOD / Conditioning: AMRAP 20 mins 5 burpee into Plate 10 each weighted step ups (25/35) 10 Cal Row Sprint Total: 6 rounds + 3 burpees (20# dumbbells) Skill work: 95, 125, 145, 165, 195

2023-07-07

Skill-work: Front Squats  5 X 3  2 sec pause at the bottom of hole Accessory  15x GHD hip extensions -weighted glute focus WOD Conditioning:  21-15-9 -6 DeadLifts  HSPU  KB Swings keep 20 reps each time RX(205, 135) Time: 16:44 (185# dl, 44# kb)

2023-07-05

WOD Conditioning:  As Many Reps In 10 Mins  3 HP Snatch  3 Oh Squats  3 box jump Overs 6 HP Snatch  6 Oh Squats  6 Box jumpovers Total: 12 round + 14 back squats (rounds 3 and 9 I did oh squats, back squats on all others. Completed 15 round …

2023-07-03

WOD Weightlifting Deadlifts 5×5 Obliques 3x 10 per side Over head tricep extension 3x 10 Total: deadlift 185, 205, 225, 235, 265 obliques 1 x 30# db, 2 x 35# db, 1 x 53# tricep 1 x 30#, 2 x 35# Time: 37:08 Wash Ethan’s car Time: 48:11 2.0 mile …