Wednesday, May 23, 2018

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
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Tuesday, May 22, 2018

WOD

Complete as many rounds as possible in 15 min of:
3 Power cleans 135/75lbs
6 Burpee box jump overs 24”/20”
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Monday, May 21, 2018

WOD

Complete as many rounds as possible in 10 minutes
12 Dumb bell Thrusters 40/30lbs
10 Toes to Bar
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Sunday, May 20, 2018

Rest Day

Rest Day

Friday, May 18, 2018

WOD

For Time:
5 Power Cleans 95/65lbs
Run 200m
10 Power Cleans 95/65lbs
Run 200m
15 Power Cleans 95/65lbs
Run 200m
20 Power Cleans 95/65lbs
Run 200m

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Compare to: 150410

Thursday, May 17, 2018

WOD

Push press 3-3-3-3-3-3-3 reps
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Compare to: 130219

Wednesday, May 16, 2018

WOD

Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups
Men: 245 lb.
Women: 155 lb.
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Tuesday, May 15, 2018

WOD

4 Rounds for time and max cal
In 3 min complete:
12 Pull ups
12 Box Jump
12 Kettle bell swings 24k/16k
Max cal on the Assault bike in the remaining time

Monday, May 14, 2018

WOD

For Time:
Row
50-40-30-20-10 cal
Double arm KB clean 55/35lbs
25-20-15-10-5 reps
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Sunday, May 13, 2018

Rest Day

Saturday, May 12, 2018

Rest Day

Friday, May 11, 2018

WOD

Run 800m, ASB and Back
3 Rounds for time of:
20 Pull ups
20 Push up
20 Front Squats 100lbs, from the floor
Run 800m, ASB and Back
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