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From Konkura Challenges

For time:
50 thrusters, 75/45 lb
50 deadlifts, 75/45 lb
50 back squats, 75/45 lb
50 push-ups
50 sit-ups
50 sumo deadlift high pull, 75/45 lb
50 shoulder press, 45/35 lb
50 weighted lunges, 55 lb (forward lunge, then back to original position, alt. legs)
50 bent-over dumbbell rows, 30/20 lb (each hand)
50 power cleans, 65/45 lb

H/T Jorg Mardian @ Three60Fitness

July 9

One minute at each station:

Rowing (for calories)

Push-ups

Sit-ups

Squats

Handstand Push-ups

Thrusters (95/55)

Pull-ups

Kettlebell Swings (1.5/1 pood)

Toes-to-bar

Box Jumps

July 8 | Elizabeth

Choose one of the following WOD’s:

“Elizabeth”
21-15-9
Cleans & Ring Dips (135/65)

or

21 cleans
400m run
15 cleans
400m run
9 cleans
400m run

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Chest-to-bar Pull-Ups
Box Jumps, 30 in
GHD Sit-ups

BtW averages: men 11:36; women 13:27
From mainsite

Shoulder WOD

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

July 1

AMRAP 10 minutes of:

3 power cleans (155/75)

6 lunges

100m sprint