140919

Posted: September 18, 2014 in Uncategorized

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STRENGTH

A. Pendlay Rows – 5 x 5
B. Deadlift – 5 x 2

WOD

5 rounds

30s ME Push-ups
30s ME Wall Balls
30s ME burpees
30s rest

140918

Posted: September 17, 2014 in Uncategorized

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STRENGTH

A. 7 rounds (60s starts) – 1 Push Jerk + 1 Split Jerk
B. 3 rounds (90s starts) – 1 x Max Effort Supine Ring Rows + Plank

STRENGTH

15-12-9

Power Snatches (135/95)
Toes to bar
Dips

140917 “Helen”

Posted: September 16, 2014 in Uncategorized

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STRENGTH

A. 5 rounds (60s starts) – 3 power cleans

B. 5 rounds (60s starts) – 3 front squats

WOD

3 rounds

400m run
21 American Swings (55/35)
12 pull-ups

140916

Posted: September 15, 2014 in Uncategorized

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STRENGTH

A. 5 rounds – (75s starts) – 1 power snatch + 1 hang snatch + 2 overhead squats
B. 5 rounds – (60s starts) – 3 push press

WOD

EMOM 10

5 SDLHP (95\65)
5 box jumps (24/20)
max reps box jumps

140915

Posted: September 14, 2014 in Uncategorized

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STRENGTH

A. 5 rounds – (90s starts) – 1 clean + 1 hang clean + 2 jerks
B. 5 rounds – (60s starts) – 2 back squats

WOD

500m row
30 deadlifts (135/95)
400m run
25 power cleans (135/95)
50 double unders
15 shoulder to overhead (135/95)

140913

Posted: September 13, 2014 in Uncategorized

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WOD

5 rounds:

60s max effort calorie row
60s max effort thrusters (75/45)
60s max effort air squats

140912

Posted: September 11, 2014 in Uncategorized

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STRENGTH

5 rounds (90s starts)

5 Romanian Deadlifts + Max Effort Sit-ups

WOD

200m run
21 Deadlifts (225/155)
21 push-ups
200m run
18 deadlifts
18 push-ups
200m run
15 deadlifts
15 push-ups
200m run