04.22.2015

Posted on 22nd April 2015 in Uncategorized

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Strength:

15 Minute EMOM

Strict Press

WOD:

Death by…

Shoulder to over Head

16 Minute cap:

If  and when you fail… The remaining reps will equal out in Meters run and Burpees

For example:

Minute 8..you fail… That means you have a 800 Meter Run followed by 80 Burpees

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4.21.2015

Posted on 21st April 2015 in Uncategorized

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Strength:

10 Min EMOM

2 reps

10 Min EMOM

1 rep

WOD:

40 HRPU

10 Snatch(95/65)

40 Box Jumps

10 Snatch

40 Toes to Bar

10 Snatch

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4.20.2015

Posted on 20th April 2015 in Uncategorized

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Strength:

20 min EMOM

1 x Clean and Jerk

WOD:

7Minute AMRAP

3:3

6:6

9:9

12:12

Brupee : Pull Ups

buy out max reps of Squat Cleans in 3 Minutes @165/115

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4.17.2015

Posted on 17th April 2015 in Uncategorized

Strength:image

Dead Lift

3-3-3-3-3-3

WOD:

500 M Run

100 KettleBell Swings

*every minute on the minute 1 Rope Climb

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4.16.2015

Posted on 16th April 2015 in Uncategorized

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Strength:

Bench Preas

3-3-3-3-3-3

WOD:

3 Rounds for time

5 Squat Cleans (185/115)

25 Toes to Bar

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4.15.2015

Posted on 15th April 2015 in Uncategorized

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 Strength:

Back Squat

3-3-3-3-3-3

WOD:

3rds for time

10 box jump

15 WallBall

45 Double Unders

500m Sled Drag

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04.14.2015

Posted on 14th April 2015 in Uncategorized

Strength:

Rack Jerks

3-3-3-3-3-3

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WOD:

5 Rounds for time.

10 Med Ball Get ups

10 Push ups

5 Ground to Over Head (185/115)

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4.13.2015

Posted on 13th April 2015 in Uncategorized

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Strength:

WEIGHTED LUNGES!!

3 steps each leg!

From the ground

WOD:

5 rounds for time.

12 Pull Ups

12 DeadLifts(135/95)

500 M Run

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04.10.2015

Posted on 10th April 2015 in Uncategorized

STRENGTH:

Clean
10-9-8-7-6-5-4-3-2-1
HANG/POWER/SQUAT

WOD:
20 Minute AMRAP
Sled Drag (90#\45# )200meter
10 Ground to Over Head 165/115
3 Muscle Ups
***Or 9 pull-ups

IMG_4139.JPG

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04.09.2015

Posted on 9th April 2015 in Uncategorized

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STRENGTH:
Strict Press
10-9-8-7-6-5-4-3-2-1

WOD:
50 Med Ball get Up
40 Double Unders
30 KettleBell Swings 53lb/40lb
20 goblet Squats (w KB 53lb/40lb)
10 tire Flips

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