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09 Nov 2014

111014

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1. EMOM12
4 Push Ups
2 Snatch @70%

2. 20 Strict Toes-2-Bar
*Every time you drop off the bar run 200m

08 Nov 2014

110914 (Teams of 3)

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1.“The Rowing Farmers”
3 RFT (Everyone Rows Once)
1k Row
500m Farmer Carry (Average Body Weight of Team)
*Split up weight however you want between the two farmers
**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

07 Nov 2014

110814

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1. Shoulder Press
5 reps @ 75%
3.3.3.3.3 Strict pull-ups, rest 2 minutes
3 reps @ 85%
2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes
1+ reps @ 95%
3.3.3.3.3 Strict pull-ups (ahap)

2. 21-15-9
Wall Ball Shots (20/15)
200m Run

06 Nov 2014

110714

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1. EMOM7
3 Hang Squat Clean @70%
3 Push Ups
5min Rest

2. EMOM10
3 Power Clean @60%
5 Hollow Rocks (Scale w/ 10” Hollow Hold)

05 Nov 2014

110614

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1. 10RM OHS – 15min

2. Complete For Time …
500m Run w/ Plate (45/25)
18 Burpees to Plate
18 Box Jumps (20” Box + Plate)
18 Burpees to Plate
18 OH Walking Lunges w/ Plate
18 Burpees to Plate
18 Goblet Squats w/ Plate
18 Burpees to Plate
500m Run w/ Plate

04 Nov 2014

110514

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PR Wednesday
1. 1RM Jerk – 15min

2. Helen
3RFT
400m Run
21 KB Swings (1.5/1)
12 Pull Ups

03 Nov 2014

110414

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1. Deadlift
3 reps @ 70%
2.2.2.2.2 Strict Handstand Push-ups, rest 3:00
3 reps @ 80%
2.2.2.2.2 Strict Handstand Push-ups, rest 3:00
3+ reps @ 90%
2.2.2.2.2 Strict Handstand Push-ups

2. AMRAP5
5 Strict T2B
50m Bear Crawl
5 Ball Slams

02 Nov 2014

110314

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1a. Wall Climb to 20sec Handstand Hold x4
1b. 4 Pistols Each Leg (scale by standing on Box) x4

2. 15-12-9-6-3
Back Squats (155/105)
Barbell Roll Outs from Knees
10 Double Unders*

*Add 10 Double Unders after each round

Dan Geller, Dennis Thé liked this post
01 Nov 2014

110214

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4 Rounds
For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)
750m Row (Time Keeper for Each Round)
Box Jumps (24/20)
Pull Ups
Burpees

Andrew Clark liked this post
31 Oct 2014

110114

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“Pat’s Partner Stadium”
Partners Alternate
1 Section
+3 Push ups


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