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05 Jan 2015

010515

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Pistol practice – 5 min
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Back Squat – Build to heavy Single in 15 min
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10-9-8-7-6-5-4-3-2-1
P. Clean & P. Jerk (135/95#)
10 Pistols & 30 Du’s (b/w each round)

Ali Huberlie liked this post
03 Jan 2015

010315

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“Barbara”

5 Rounds:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 Minutes b/w rounds

Cal Ry, K.c. Cunningham liked this post
29 Dec 2014

123014

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1. Jerk – work up to a max single
2. Clean – work up to a max double
3. 5 RFT
7 Handstand push-ups
14 DB squat cleans, 35/25

28 Dec 2014

122914

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1. Overhead squat – Max reps @ bodyweight (3/4, 1/2)
2a. Pull-ups – 3 x max reps, rest 30 seconds
2b. Ring Dips – 3 x max reps, rest 30 seconds
3. Nancy in a Boat
5 rounds for time
500m row
15 Overhead squats, 95/65

27 Dec 2014

122814

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Teams of 2 working simultaneously
AMRAP 5
6 Power Snatch, 115/75
12 Deadlift

rest 10 minutes

AMRAP 5
6 Power Clean, 115/75
12 OTB burpees

rest 10 minutes

AMRAP 5
6 Thruster, 115/75
12 Double under

26 Dec 2014

122714

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1. Back Squat with a 22×2 tempo @ 80%, women 5×5/men 5×3, rest 3:00
2. Bench Press with a 22×2 tempo @ 77%, women 5×5/men 5×3, rest 3:00
3. 10 rounds
Row 30 seconds @ 2k race pace
Row 30 seconds @ 50%

25 Dec 2014

122614

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5:00PM only
1 Squat Clean Thruster (135 pounds/95 pounds)
2 Handstand Push-Ups
3 Over-the-Box Jumps (24”/20”)
4 Lateral Bar-Hopping Burpees
5 Waaall Baaalls! (30 pounds/20 pounds)
6 Push Presses (135 pounds/95 pounds)
7 Front Squats (135 pounds/95 pounds)
8 Kettlebell Swings (53 pounds/35 pounds)
9 Toes-to-Bar
10 Weighted Lunges with a plate (45 pounds/25 pounds)
11 Clapping Push-Ups
12 Squat Snatches (135 pounds/95 pounds)

24 Dec 2014

122514

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CLOSED

23 Dec 2014

122414

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CLOSED

Florian Behrmann liked this post
22 Dec 2014

122314

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1. EMOM 12 – 3 Power Snatches
1-4 @ 65%
5-8 @ 70%
9-12 @ 75%
2a. Shoulder Press with a 22X2 tempo @ 73%, women 5×8/men 5×5
2b. Bent over BB row (no momentum) – 4×8-10, rest 2:00


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