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16 Mar 2015

TUESDAY 3/17/15

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“Narf”

Three rounds, 9-15- and 21 reps, for time of:

Pull-ups

95/65 pound Thruster

15 Mar 2015

MONDAY 3/16/15

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“Angie”

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

14 Mar 2015

SUNDAY 3/15/15

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Teams of two, one partner working at a time. Partition work as needed.

“Partner Eva in a Boat”

Five rounds for time of:

Row 1000 meters

2/1.5 pood Kettlebell swing, 30 reps

30 Pull-ups

13 Mar 2015

SATURDAY 3/14/15

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Five rounds for time of:

115/75 pound Push-jerk, 15 reps

15 L pull-ups

12 Mar 2015

FRIDAY 3/13/15

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1. Shoulder Press: Work up to a heavy set of five

2. Five rounds for time of:

15 Unbroken Wall Ball Shots

15 GHD sit-ups

11 Mar 2015

THURSDAY 3/12/15

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1. For time: 10-9-8-7-6-5-4-3-2-1

Burpees

75/55 Shoulder to overhead

2. Clean and Jerk 1-1-1-1-1-1-1 reps

10 Mar 2015

WEDNESDAY 3/11/15

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For time:

21-15-9
Squat cleans 135/95
Push-ups

09 Mar 2015

TUESDAY 3/10/15

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“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

08 Mar 2015

MONDAY 3/9/15

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Row 5000 K

07 Mar 2015

SUNDAY 3/8/15

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“Partner Filthy Fifty”

For time, partition any way, partners must use same weights/boxes:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 OH kettlebell swings, 1.5/1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders


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