140823

Posted: August 22, 2014 in Uncategorized

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WOD

21 front racked walking lunges (95/65)
15 box jumps (24/20)
9 hang power snatches (95/65)

15 front racked walking lunges
12 box jumps
9 hang power snatches

9 front racked walking lunges
7 box jumps
5 hang power snatches

140822

Posted: August 21, 2014 in Uncategorized

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STRENGTH

Deadlift 5 x 5

WOD

Alternating Tabata – 8 total rounds

Hang Power Cleans (115/75)
Toes to bar

30s rest

Push Press
Sit-ups

30s rest

Front Squats
Planks

140821

Posted: August 20, 2014 in Uncategorized

STRENGTH

A. EMOM 10 – Power Cleans + 1 Jerk
B. 3 x Max Effort Dips

WOD

30 Russian Swings (70/55)
10 Wall Balls (20/14)
20 Russian Swings (70/55)
20 Wall Balls (20/14)
10 Russian Swings (70/55)
30 Wall Balls (20/14)

140820

Posted: August 19, 2014 in Uncategorized

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STRENGTH

A. EMOM 10 – 3 Power Snatches
B. 1 x 20 Push Press

WOD

2 rounds

50 Double Unders
35 Push-ups
15 Burpees

140819 “Grace”

Posted: August 18, 2014 in Uncategorized

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STRENGTH

A. EMOM 10 – 2 cleans + 1 split jerk
B. 3 x max effort pull-ups

WOD

“Grace”

30 Squat Clean* & Jerks (135\95)

140818

Posted: August 17, 2014 in Uncategorized

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STRENGTH

A. EMOM 10 – 2 snatches
B. 1 x 20 back squat

WOD

15-12-9

Thrusters (95/65)
pull-ups
dips

140816

Posted: August 15, 2014 in Uncategorized

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WOD

3 rounds for max reps

60s max effort thrusters (75/45)
60 max effort calories rowing
60s rest
60s max effort wall balls (20/14)
60s max effort double unders
60s rest