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Saturday 8/13

August 12, 2016

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SATURDAY WARM up Dynamic WOD Team of 3: 75 Clean and Jerks 155/105 75 Bar Muscle Ups 150 Wall Balls (20/14) 75 Strict HSPU 75 Squat Snatches 155/105 FINISHER 1 mile sled drag

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Friday 8/12

August 11, 2016

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FRIDAY Warm up 400m run with barbell and partner 10 synchro burpees 20 sit ups 10 synchro burpees WOD Run 800 meters 100 push-ups 100-meter bear crawl Run 800 meters 50 handstand push-ups 50-meter handstand walk Run 800 meters STRENGTH Push Press – 2RM Standing Overhead top 1/3 Range Paused Pin Press – 6RM in […]

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Thursday 8/11/16

August 10, 2016

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THURSDAY Warm up Agility ladder WOD 10 200-meter sprints Rest as needed between efforts. STRENGTH Box Squat with SSB @55% + 25% Band Tension – 10×2 Squat Top Set – 8RM Sumo Deadlift @70% – 6×2 NOT touch n go GHD Back/Hip Extension + Glute Ham Raise – 3×10 “Stationary 2″” Deficit Lunges with SSB […]

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Wednesday 8/10/16

August 9, 2016

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WEDNESDAY Warm up 3 rounds 200 m run 5 v ups 10 air squats 15 each single leg KB/db deadlift WOD 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball

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Tuesday 8/9/16

August 8, 2016

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  TUESDAY Warm up 50 singles , 100 m run 40 singles 200m run 30 singles 300m run 20 singles 400m run 10 singles 500m run WOD “Elizabeth” 21-15-9 reps for time of: 135-lb. cleans Ring dips STRENGTH Strict Press @50% Bar Weight + Singled Micro or Mini Bands – 8×3 *Under 225lb. Max: Micro […]

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Monday 8/8

August 7, 2016

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MONDAY Warm up 100 jumping jacks 10 spider lunge 5 inch worm 3×5 dive bomb push ups 100 mt climbers WOD Nancy 5 rounds for time of: 400-meter run 95-lb. overhead squats, 15 reps STRENGTH Conventional Deadlift Against 20% Chains – 1RM Anderson Front Squat – 6RM Dimel Deadlifts, Clean Grip (lower bar to hang […]

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Saturday

August 5, 2016

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SATURDAY WARM up Dynamic WOD Teams of 2 one person works at a time 60 TTB 60 Calorie Row/bike 30 Squat Snatches (115/80) 90 Calorie Row 30 Squat Snatches (115/80) 60 Calorie Row 60 TTB STRENGTH Oly day 2 1RM Clean for the day Then: 5 Minute EMOM: 1 Single at 85% Midline/finisher 1/2 Mile […]

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Friday 8/5

August 4, 2016

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  FRIDAY Warm up 400m run 5 rounds of 5 pull up, 10 push ups, 15 squats Then 200m run WOD 3 Rounds for time of: 400m run 15 Knees-to-elbows 15 R-arm KB Snatch 53/35 15 L-arm KB Snatch 53/35 STRENGTH Max effort upper Bench Press Dead Press – 1RM “*Laying on bench. Set pins […]

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Thursday 8/4/16

August 3, 2016

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THURSDAY Warm up 100 single unders 20 sit ups 75 singles 30 sit ups 50 singles 20 sit ups 25 singles 30 sit ups WOD Fran 21-15-9 reps for time of: 95-lb. thrusters pull-ups STRENGTH Dynamic effort lower Box Squat @50% + 25% Band Tension – 10×2 Squat Top Set – 8RM Speed Pulls: “Conventional […]

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Wednesday 8/3

August 3, 2016

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WEDNESDAY Warm up 400 m run Bear crawl, backwards bear crawl, bear walk, backwards bear walk, side lunge, crab walk WOD For time: 12 ring handstand push-ups 225-135-lb. back squats, 15 reps 20 burpees over bar 9 ring handstand push-ups 205/105-lb. front squats, 18 reps 20 burpees over bar 6 ring handstand push-ups 185/95 lb. […]

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