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WOD

6/19/2022

REST DAY! Get outside and do something fun. Or just relax! Learn more about Juneteenth, read up on African American history and culture, and shop small at Black-owned businesses in the DMV. See you [...]

6/18/2022

Strength Push/Pull/Core 40/20 x 4 1 - Down dog push ups 2 - Banded rows 3 - L-sit **Do as many down dog push ups as you can in 40 seconds, rest 20 seconds; do [...]

6/17/2022

Workout Every minute, on the minute, for 5 rounds 1 - 12/9 bike calories 2 - 8 Pistols/total, alternating legs 3 - 6 Strict chest to bar pull ups 4 - 4 Wall walks 5 [...]

6/16/2022

Strength Bench press Heavy 3 *Tempo of 2 sec down, hold for 1 at the chest, 1 sec up, hold for 1 at the top. Workout 5 RFT 15 Wall ball (20/14) 12 Walking Lunges/total [...]

6/15/2022

Strength Power snatch E1.5MOM x 6, do 3 reps *Stay at the same weight for all 6 rounds Workout 8 min AMRAP 2-4-6-8.. Overhead squats 20 Double unders Rx-95/65 **Completed as 2 overhead squats, 20 [...]

6/14/2022

Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 4/13/22 *

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