140801

Posted: July 31, 2014 in Uncategorized

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STRENGTH

A. EMOM 10 – 2 cleans + 1 jerk

WOD

3 rounds for time of:

400m run
15 thrusters (95/95)

140731

Posted: July 30, 2014 in Uncategorized

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STRENGTH

10 minutes to establish a 20 rep max Press

WOD

3 rounds for max reps

60S max effort calorie row
60s max effort hang power snatch (95/65)
60s max effort box jumps (20/14)
60s rest

140730

Posted: July 29, 2014 in Uncategorized

20140727-162527-59127460.jpg

STRENGTH

Emom 7 (90s starts) – 1 power clean + 1 hang power clean + 2 push jerks

WOD

For time:

50 deadlifts (135\95)
100 double unders
800m run

140729

Posted: July 28, 2014 in Uncategorized

20140727-154416-56656098.jpg

STRENGTH

A. 7 rounds (90s starts) – 3 front squats + 2 jerks

WOD

5 rounds for time of:

20 push-ups
10 pull-ups
5 power cleans (155/115)
200m run

140728

Posted: July 27, 2014 in Uncategorized

20140727-151605-54965005.jpg

STRENGTH

A. 10 minutes to find a 20 rep max back squat

WOD

3 rounds for time of:

20 russian swings (70/55)
15 burpees
10 push press (135/95)

140725

Posted: July 24, 2014 in Uncategorized

WOD

400m run
21 overhead squats (95/65)
400m run
21 front squats (135/95)
400m run
21 back squats (185/135)
400m run

140724

Posted: July 23, 2014 in Uncategorized

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WOD

15 minute AMRAP:

5 box jumps (30/24)
10 pull-ups
30 double unders