Monday 9/2/1014

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WOD
In Partners, for Time:


400m Partner Run


50 Back Squats 95#/65#


50 Shoulder to Overhead 95#/65#

400m Partner Run


50 Pull-ups


50 Push-ups


400m Partner Run


50 Box Jumps 24"/20"


50 Kettlebell Swings 55#/35#


400m Partner Run

*Split work as needed.


**5 Burpee penalty to the partners handing work over to other partner for switching work

Saturday 7/27/2024

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WOD
“Team BRUCK”
Teams of 2:
4 Rounds For Time:
400m Run (together)
48 Back Squats 185#/125# (split)
48 Shoulder to Overhead 135#/95# (split)

*Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.

This is a partner variation of the Hero workout "Bruck":
U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife, Pattie, daughter, Harper (born after his death), father, Eric, mother, Laurie Bullock, and sister, Noabeth.

Monday 6/17/2024

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Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)

WOD
"Fun Dip"
For Time:
30 Pull Ups
3 Rounds of DT 155#/105#
20 Pull Ups
2 Rounds of DT 155#/105#
10 Pull Ups
1 Round of DT 155#/105#
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead