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Thursday 6/23/16

June 22, 2016

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THURSDAY Warm up 500m row- 400 m run 1 min each side couch stretch Spider x10 each Hollow hold 1 min WOD Kelly 5 rounds for time of: Run 400 meters 30 box jumps, 24-inch box 30 wall-ball shots, 20-lb. Ball STRENGTH Box Squat with Straight Bar + 50% Bar Weight + 25% Band Tension […]

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Wednesday 6/22/16

June 21, 2016

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WEDNESDAY Warm up 3 rounds 10 each single leg KB deadlifts 10 bent over rows 5 hollow to arch transitions 10 v ups 10 dive bomber push ups WOD 5 rounds for max reps of: 1 ½ body-weight deadlifts Dips STRENGTH 14 min emom 1 Full Snatch + 1 Power Snatch Add weight each minute […]

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Tuesday 6/21/16

June 20, 2016

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TUESDAY Warm up 400 m run with partner 20 med ball slams 20 burpees with clap 20 med ball sit ups 20 burpees with clap 20 med ball slams 400m run with partner WOD 21-15-9 reps for time of: 115-lb. hang squat cleans Chest-to-bar pull-ups STRENGTH Bench Press with Straight Bar @40% + 25% Hanging […]

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Monday 6/20/16

June 19, 2016

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MONDAY 6/20 Warm up Emom 12 Death by wallball+max shuttle run WOD For time: 200 double-unders 70-lb. dumbbell squat snatches, 100 reps 200 double-unders STRENGTH Box Squat with Straight Bar + 25% Hanging Chains – 1RM Axle Bar Zercher (hold in bend of elbows) Anderson Squats – 6RM Barbell Back Loaded Walking Lunges with max […]

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Saturday 6/18/16

June 17, 2016

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  SATURDAY WARM up Dynamic WOD Partner double DT 6 rounds 24 deadlift 155/105 18 h p clean 12 s2oh STRENGTH Clean From Low Blocks + Hang Clean + Jerk Pendlay rows 4×8 Finisher Upper body sled dragging

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Friday 6/17/16

June 16, 2016

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FRIDAY Warm up 2 rounds 1 min each station Banded pull aparts Banded good morning Couch stretch :30/:30 Air squats Alternating db/KB press WOD 2 Rounds for time of: 400 m med ball run 100 ft Handstand Walk 50 Sit-ups 25 Pull-ups STRENGTH Max effort upper Bench 3 RM Incline DB Tate Presses w/Mini or […]

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Thursday 6/16/16

June 15, 2016

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THURSDAY Warm up 2 rounds 50 mt climbers 20 each banded side steps 20 each spider stretch WOD 3 Rounds for time of: 75m Walking Lunge 50 Double-unders 25 KB Swings 70/53 STRENGTH Dynamic effort lower Box squat at 65% 5×5 Squat top set “Conventional 1″” Deficit Deadlift @70% 6×1″ Banded thruster 8RM GHD Back […]

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Wednesday 6/15/16

June 14, 2016

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WEDNESDAY Warm up Lily pad races WOD Find a heavy clean and jerk Then take 70% Rounds for time of: 4 Power Cleans 4 Front Squats 4 Shoulder to Overhead STRENGTH Snatch 1 RM OHS w/Pause – 60% – 3x max Reps FINISHER 1 mile sled drag

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Tuesday 6/14/16

June 13, 2016

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TUESDAY Warm up Dynamic WOD 200 m run, 20 burpees 200 m run 18 burpees 200m run 16 burpees ….down to 2 burpees STRENGTH Dynamic upper Bench + 40% Bar Weight + Doubled Micro or Mini – 8×3 Bench top set Seated DB Overhead Press – 8RM trict Pull Ups,Ultra Wide Grip w/3 Second Negatives […]

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Monday 6/13/16

June 12, 2016

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MONDAY Warm up 2000m run for time with partner partition as needed WOD AMRAP 15 minutes of: 25/20 Calories, Assault Bike or row 15 Toes-to-bar 5 Power Clean 225/155 Post: 400- 800 m odd object carry STRENGTH Max effort lower Top of shin conventional rack pull 1RM Anderson good mornings 8 RM Glute Ham Raises […]

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