Author Archive

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Saturday 04.22.17

HEALTH & FITNESS A. 30 Minutes: Work up to a HEAVY DL   B. 21 Minute EMOM: Minute 1: 3 DL’s Minute 2: 6 DB Thrusters 50/35 Minute 3: 12 GHD Sit Ups

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Friday 04.21.17

HEALTH A. 30 Minutes: 2 HPS Above Knee + 2 HPS Below Knee 2 OHS or 4 Goblet Squats   FITNESS A. 30 Minutes: Work Up to a HEAVY Snatch + Hang Snatch Complex   HEALTH & FITNESS B. 12 Minute AMRAP: 5 DB Power Snatches per Arm 10 Pull Ups 20 Body Squats

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Thursday 04.20.17

HEALTH & FITNESS Teams of 2: (40 Minute Cap) 100 Cal Row 100 Box Jump Overs 24/20 100 DL’s 185/125 100 Wall Balls 20/14 100 Ring Dips 100 Wall Balls 20/14 100 DL’s 20/14 100 Box Jump Overs 24/20 100 Cal Row

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Wednesday 04.19.17

HEALTH & FITNESS A. E5MOM for 20 Minutes: 20 Back Squats 225/175   B. 12 Minute EMOM: Odd: 30 DU’s or 60 JRS Even: 30 Seconds AB Mat Sit Ups

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Tuesday 04.18.17

HEALTH A. 30 Minutes: Power Clean & BIG Box Jump Work   B. 16 Minute EMOM: Minute 1: 30 Seconds of HEAVY R. KB Swings Minute 2: 30 Seconds of Leg Raises Minute 3: 30 Seconds of Box Jumps Minute 4: 30 Seconds of Burpees   FITNESS A. 30 Minutes: 3 reps TnG Power Cleans […]

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Monday 04.17.17

HEALTH & FITNESS A. “Lynne” 5 Rounds of: MAX reps BW Bench Press MAX reps Pull Ups   HEALTH B. 27-21-15-9 DB S2OH Wall Balls Cal Row   FITNESS B. 27-21-15-9 S2OH 75/55 Wall Balls 20/14 Cal Row

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Saturday 04.15.17

HEALTH & FITNESS Team Mystery WOD!

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Friday 04.14.17

HEALTH A. 20 Minutes: Clean & Jerk Work   B. E2MOM for 12 Minutes: 5 DB/BB Thrusters + 10-20 AB Mat Sit Ups *Increase weight on Thrusters each round   FITNESS A. 20 Minutes: Work Up to a HEAVY C&J   B. E2MOM for 12 Minutes: 5 Cleans or PC + 10 T2B *Increase weight […]

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Thursday 01.13.17

HEALTH & FITNESS “Lumberjack 20” (40 Minute Cap) 20 Deadlifts 275/215 1 Parking Lot Lap 20 American KB Swings 2/1.5 pood 1 Parking Lot Lap 20 OHS 115/85 1 Parking Lot Lap 20 Burpees 1 Parking Lot Lap 20 C2B Pull Ups 1 Parking Lot Lap 20 Box Jumps 24/20 1 Parking Lot Lap 20 […]

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