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Categories
Monthly Archives: June 2017
6.30.17
Strength Back squat 12×3 @60% ( :30 per set) WOD 2 rounds 5 cleans 135/95 5 snatches 135/95 directly into 2 rounds 10 T2B 5 C2B then 2 rounds 7 jerks 135/95 7 hspu
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6.29.17
A) 3x800m run rest 2 mins after each score = total time B) AMRAP 10 10 back squats AHAP 200m run
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6.28.17
Strength Strict press 12×3 @60% (00:30 per set) WOD 21-15-9 OHS 95/65 Burpee box jump 24/20 10 calorie row after sets of 21 and 15
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6.27.17
WOD A) Airdyne Intervals 6x 2:00 (rest 1 minute after each) REST AS NEEDED B) ELIZABETH 21-15-9 Cleans 135/95 Ring dips
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6.26.17
Strength Sumo deadlift 2×2 @95% then 2RM WOD ANGIE 100 pull ups 100 push ups 100 sit ups 100 squats
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6.22.17
Strength Back squat 2×2 @95% then 2RM WOD 2 RFT 800m run 500m row 20 calories airdyne rest 3 minutes between rounds
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6.22.17
A) 10x250m row (rest 1 to 1) score = total time B) “Nasty Girls” 3 RFT 50 air squats 7 ring muscle ups (2 pull ups + 2 dips = 1 muscle up) 10 hang power cleans 135/95
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6.21.17
Strength Strict press 8×3 @70% (00:45 per set) WOD AMRAP 12 15 Russian kbs 70/53 15 ring push ups 15 deadlifts 155/105 15 burpees
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6.20.17
WOD A) Short Intervals 6x400m run 2 minute rest between each REST AS NEEDED B) 2RFT 50 wall balls 20/14 750m row 100 double unders
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6.19.17
Strength Sumo deadlift-DE 12×3 @60% (:30 rest in between sets) WOD 15-12-9-6-3 C2b pull ups Thrusters – dumbbell
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