335 Northeast 8th Street
Gresham, OR 97030
(503) 491-5100

WOD

Monday 8/18

Happy 5th Birthday AJ!!! EMOM 10 1 power clean + 1 Front Squat + 1 Shoulder to Overhead 50-40-30-20-10 Double Unders 25-20-15-10-5 Wall Balls
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Saturday 8/16

“Batman and Robin” AMRAP: 25 min Partner wod: Partner A runs 400, Partner B does max reps Clean and jerks (135/95) then switch. (Each does c&j once) Partner A runs 400, Partner B does max reps back squats from floor (135/95) then switch. (Each person does back sq...
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Friday 8/15

Back squat 5@65 5@75 5+@85 21-15-9 Power snatch 95/65 Ring Dips
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Thursday 8/14

Bench 5×65% 5×75% 5+85% WOD: 4 rounds for time of: 400m Run 20 Evil wheels 10 Laying ball toss (20/14) 5 Wall Walks
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Wednesday 8/13

Power cleans 5×3 (+5-10lbs) 5rft 10 hang cleans 135/95 15 burpees over bar 20 double unders
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Tuesday 8/12

Press 5@65 5@75 5+@85 “Jonesworthy” Air Squats: 80.64.48.32.24.12 KB Swing: 40.32.24.16.12.6 Pull-ups: 20.16.12.8.6.3
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Monday 8/11

Deadlift 5@65 5@75 5+@85 “Jonescrawl” 3 rds of: 10 Deadlifts@115% BW 25 Box Jumps 24/20″
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Saturday 8/9

Partner WOD: WOD 1: 10:00 Amrap 3 Burpees 5 KB Swings (70#/53#) 10 wall balls (20/14) In teams of two alternating rounds…rest exactly 2 min then… WOD 2: 10:00 AMRAP 3 Power Clean (115/75) 6 Lunges w/bar in front rack position (115/75) 9 Push Press (115/75) Alternate...
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