Category Archives: Uncategorized

10.24.17

  Strength Sumo Deadlift 3-3-3 climbing Conditioning Row intervals 250m X 6 rest 1 minute after each Then 3 rounds 15 Hollow rocks rest :20 15 superman rocks rest :20 15 push ups rest 1 minute

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10.23.17

  Strength Back squat Work up to a heavy single around 90% 5×3 @80% of your 1RM from 10/9/17 WOD 12-9-6 Clusters  155/105 Bar MUPs

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10.20.17

WOD For time 50 walking lunges 25 power snatches 65/35 50 double unders 25 burpees 50 double unders 25 burpees 50 double unders 25 power snatches 65/35 50 walking lunges    

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10.19.17

WOD For time 50 wall balls 15 cleans 135/95 50 wall balls 10 cleans 185/135 50 wall balls 5 cleans 225/155    

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10.18.17

Warm up 3 RDS 100m run 15 toe touches 15 arm circles 5 bar kips WOD Every 5 minutes perform 400m run 21 kbs 53/35 12 pull ups Complete 4 sets of the above and record the time for each … Continue reading

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10.17.17

    Strength “Oly” total-meet style 1 RM Snatch – 3 attempts only 1 RM Clean and jerk -3 attempts only -Warm up as much as needed before your 3 attempts – Use a “judge” if possible during your three … Continue reading

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10.16.17

    Strength Front squat 1 RM WOD For time 15 Push jerks 135/95 10 box jumps 24/20 12 push jerks 10 box jumps 9 push jerks 10 box jumps 6 push jerks 10 box jumps 3 push jerks 10 … Continue reading

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