5.29.2015

Posted on 29th May 2015 in Uncategorized

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Strength:

Squat Clean

7-5-5-3-3-2-2-1-1

WOD:

21-15-9

DB/KB snatch

Hand Release Push Ups

Every minute on the minute

1 Clean (205/135)

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5.28.2015

Posted on 28th May 2015 in Uncategorized

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Strength:

Snatch Complex

full Snatch

Hang snatch

High Hang snatch

UB

WOD:

7 minute AMRAP

15 Wall Ball

3 snatch

3 OHS

115/135/165/185/205/225

75/95/115/125/135

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5.27.2015

Posted on 27th May 2015 in Uncategorized

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Strength:

7-5-5-3-3-1-1

WOD:

7 rounds For Time

8 Burpees

9 Toes to Bar

10 Shoulder to Over Head (115/75)

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5.26.2015

Posted on 26th May 2015 in Uncategorized

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Strength:

Bench Press

5-5-5

3-3-3

1-1-1

WOD:

3 rounds For Time

15 DL (225/135)

3 Muscle Ups

50 Sit Ups

50 Sled Hammer Hits

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5.22.2015

Posted on 22nd May 2015 in Uncategorized

Strength:

Back Squat

10 Sets of 3 Reps 85%

1 Max Set @ 75%

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WOD:

5 Rounds for time

20 Lunges (95/65) 10 each leg

3 Rope Climbs

10 Shoulder to Over Head

200 Meter Run

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5.21.2015

Posted on 21st May 2015 in Uncategorized

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Strength:

10 Minute EMOM

2 Clean and Jerks

WOD:

12 Minute AMRAP

20 M Crab Walk

15 Wall Ball

15 Toes to Bar

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5.20.2015

Posted on 20th May 2015 in Uncategorized

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Strength:

DeadLift

4-4-4-4

2-2-2-2

WOD:

5 rds for Time

20 Hand Release

300 M run

5 Hang Snatch (155/105)

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5.19.2015

Posted on 19th May 2015 in Uncategorized

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Strength:

5-6 Am will Front Squat

9 Sets of 4 Reps

the Reat of the Box..

Push Press

4-4-4-4-2-2-2

WOD:

15 Muscle Ups

1 Squat Clean (205/135)

1 Squat Clean (225/145)

1 Squat Clean (245/155)

1 Squat clean (255/165)

1 Squat Clean (265/175)

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5.18.2015

Posted on 18th May 2015 in Uncategorized

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Strength:

FRONT SQUAT

9 sets of 4 Reps

85%

WOD:

 1 Mile Run

50 Over Head Squats

100 Sit ups

150 Double Unders

 50 Sumo dead High Pull

100 Over the box Jumps

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05.15.2015

Posted on 15th May 2015 in Uncategorized

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STRENGTH

Back Squat

5×7@75%

WOD:

3 Rds For Time

300 Meter odd object farmers Carry

25 Hand Release Push Ups

25 2count Mnt Climbers

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