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June 2024

2024-06-29

WOD 24 minutes of “Dice” w/ Kat 1 – box jumps 2 – push-ups 3 – kb swings (44#) 4 – wall balls 5 – sit-ups (1-3 = 15, 4-6 = 20) 6 – obliques (1-3 = 5 per side, 4-6 = 10 per side) Total: 12, 30, 31, 34, …

2024-06-27

WOD Conditioning: 10 Rounds for Time 3 Strict Pull Ups 3 Hand release push ups 3 Clean and Jerk (135/95) Time: 14:52 (kipping pull-ups, regular push-ups, 135#)

2024-06-25

WOD 24 minute AMRAP 15 wall ball cleans 20 Russian twists w/ wall ball 400m run Total: 5 rounds (completed 5th round run after time expired)

2024-06-24

Skill work 12 minute EMOM 3 weighted push-ups each minute increasing weight to find maximum. 10#, 15#, 25#, 35#, 40#, 50#, 55#, 60#, 70#, 85#, 90# WOD 16 minute EMOM Devil’s press (15# dumbbells) add one rep every minute Total: 80 (1-10 increased 1 rep each round to 10 reps, …