Author Archive

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Saturday 07.30.16

Partner WOD: 45 Minute Cap 1 Lap Around the Block Then: 3 Rounds of 60 Deadlifts 135/85 30 shOulder 2 overhead 135/85 30 pUll ups 60 cal rowinG Then: 1 Lap Around the Block

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Friday 07.29.16

HEALTH & FITNESS A. 5 Rounds of: 10 Bench Presses 10-20 Push Ups Parking Lot Lap   B. 4 Sets of: 10-15 Dip Variation 15 DB Pull Overs   HEALTH C. 5 Rounds of: 100 JRS 20 AB Mat Sit Ups   FITNESS C. “Annie” or Flight Simulator

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Thursday 07.28.16

HEALTH & FITNESS Recovery, Skill, Mobility, or Make Up Day

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Wednesday 07.27.16

HEALTH A. 20 Minutes of: Hang Power Clean Above the Knee + Hang Power Clean Below the Knee + 2 FS Complex   B. 10 Minute Ladder: 1 Strict Chin Up 2 Seated DB Shoulder Presses 10 Second Boat Hold 2 Strict Chin Ups 4 Seated DB Shoulder Presses 10 Second Boat Hold 3 Strict […]

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Tuesday 07.26.16

HEALTH & FITNESS A. 5 Sets of: 5 DL’s   HEALTH B. 20 Minute Ladder: 1 Round of Cindy 1 DB Hang Clean Thruster 2 Rounds of Cindy 2 DB Hang Clean Thruster 3 Rounds of Cindy 3 DB Hang Clean Thruster…   FITNESS B. 20 Minute Ladder: 1 Round of Cindy 1 Power Clean […]

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Monday 07.25.16

HEALTH A. 10 Minute EMOM: 1 DB Power Snatch per Arm   B. 5 Sets of: 5 Goblet Squats     FITNESS A. 10 Minute EMOM: 1 Snatch   B. 5 Sets of: 2 Front Squats   HEALTH & FITNESS C. 5 Rounds of: 10 American KB Swings 1.5/1 10 Box Jumps 24/20 10 T2B […]

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Friday 07.22.16

HEALTH & FITNESS With a Running Clock:   0:00 – 15:00 50 Wall Balls 20/14 25 Carla’s 20/14 1 Run Around the Block with Med Ball 20/14   15:00 – 25:00 1 Rep MAX Clean or Power Clean   25:00 – 45:00 4 Rounds of: 1 Parking Lot Lap 20 Burpee Box Jumps 24/20

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Thursday 07.21.16

HEALTH & FITNESS Recovery, Skill, Mobility, or Make Up Day

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