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07 Jan 2015

010815

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F. Squat – Build to heavy single in 15 min — then–
15 Min EMOM
1 Thruster (off ground) @ 60% of 
4 OTB Burpees
_____
3 x 15-20
Russian Twists
GHD Situps

07 Jan 2015

010715

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Snatch 1RM

 

Open 14.4 (14 Min cap)

60 cal. row

50 T2B

40 WB (20/14#)

30 Clean (135/95#)

20 MU’s

06 Jan 2015

010715

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Snatch 1RM
_____
Open 14.4 (14 Min cap)
60 cal. row
50 T2B
40 WB (20/14#)
30 Clean (135/95#)
20 MU’s

05 Jan 2015

010615

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DU’s – 5 min
_____
1a. Bench – 5RM then 3×5 @ 90%
1b. BB Row 3×5
_____
5 RFT:
15 OHS (95/65#)
15 CTB Pullups

05 Jan 2015

010515

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Pistol practice – 5 min
______
Back Squat – Build to heavy Single in 15 min
______
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%


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