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21 Sep 2014

092214

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1. Back Squat – 3 sets x 10 reps @ 20×0
work up to as heavy as you can while performing unbroken

2. Complete for time
21 Ring Dips
21 T2B
15 Ring Dips
15 T2B
9 Ring Dips
9 T2B

20 Sep 2014

092114

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Complete Unbroken for time

10 Double Unders
10 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
30 Double Unders
30 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
10 Double Unders
10 Front Squat, 115/75

Each partner must complete the entire piece of work while alternating and with only one person working at a time. For the FS to be unbroken, the bar must remain in the front rack position. Rest at the top of the FS is permitted.

19 Sep 2014

092014

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1. Work up to a 5 rep touch and go max for the clean

2. Run 2 x 800m with 5 minutes of rest between efforts

19 Sep 2014

091914

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“Nutts”
For time

10 handstand push-ups,
15 deadlifts (250lbs/165lbs),
25 box jumps (30in/24in),
50 pull-ups,
100 wall-ball (20lbs/14lbs),
200 double-unders,
Run 400 meters with a 45lb plate.

Dan Geller liked this post
18 Sep 2014

091814

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1. Bench Press
5 reps @ 60%
Kipping Pull up cluster 7.7.7 rest 10 sec between cluster, rest 1:00
5 reps @ 70%
Kipping Pull up cluster 7.7.7, rest 10 sec between cluster, rest 1:00
5+ reps @ 80%
Kipping Pull-up cluster 7.7.7

2. AMRAP 6
10 Burpee to a 45# plate
30 Unbroken Russian Swings, 24kg/16kg

Marko Misic liked this post
17 Sep 2014

091714

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1. Test – Row 500m

rest 8 minutes

2. “Plaza of Death”

Complete for time
50 Squats
40 Sit-ups
30 push-ups
20 pull-ups
1-mile run
50 squats
40 sit-ups
30 push-ups
20 pull-ups

16 Sep 2014

091614

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1. Complete 3 rounds for time
Run 500m
10 Power Cleans, 135/95
5 Front Rack Lunges each leg

2. ABS
L-Sit holds 6 x 20 sec with 40 sec rest between

14 Sep 2014

091514

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1. Front Squat
5 reps @ 60%, rest 1:00
8-12 weighted push ups (AHAP), rest 1:00
5 reps @ 70%, rest 1:00
8-12 weighted push-ups (AHAP), rest 1:00
5+ reps @ 80%, rest 1:00
8-12 weighted push-ups (AHAP)

2. Complete 3 of the following intervals
Row 500m
Max Pull-ups
rest 3:00

Score the average reps completed per round for the pull-ups. In comments break down each round individually.

11 Sep 2014

091214

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1. Push Press 
5 reps @ 60% 
Bent over BB rows, 8-10 reps; rest 1:00 
5 reps @ 70% 
Bent over BB rows, 8-10 reps; rest 1:00 
5+ reps @ 80% 
Bent over BB rows, 8-10 reps

2. AMRAP 4 
10 Pistols 
10 Burpees

rest 4:00

AMRAP 4 
15 calorie row 
10 Burpees

10 Sep 2014

091114

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“Glen” 
For time 
30 Clean and Jerks 
1 mile run 
10 rope climb 
1 mile run 
100 Burpees


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