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Wednesday, August 31, 2016
20160831
WOD: 4 rds
800m Run
10 3sec Pause Box Jumps 24/20
20 KB C&J 53/35lbs (10 ea Arm)
20 KB Snatch 53/35lbs (10 ea Arm)
Tuesday, August 30, 2016
20160830
Olympic Lift : 3x10 Weighted Pull-ups
WOD: 4 rds
1 min Power Snatch 95/65 lbs
1 min Push Press 95/65 lbs
1 min Butterfly sit-ups
1 min rest
Acc:
2x
A1) 8-12 Tate Press
A2) AMRAP Band Press Downs
Monday, August 29, 2016
20160829
OLY: 5x3 Front Squat (+5lbs)
WOD: 12 min AMRAP
6 Thrusters 115/75 lbs
12 Burpee 6" target
Acc:
2x
A1) 8-12 Weighted Good Mornings
A2) 8-12 Single Leg Deadlift
B1) 2 x 1 min Ball Slams
Mobility:
Tuesday, August 23, 2016
20160824
WOD: 18 min AMRAP
9 Burpee Box Jumps 24/20
18 KBS 53/35 lbs
60 Double Unders or 120 Singles
20160823
Strength: 5x5 Shoulder Press +5lbs
WOD: 6 rds for time
3 Bar Muscle-ups
3 Chest to Bar Pull-ups
3 Pull-ups
6 Hand Stand Push-ups
Acc:
2x
A1) 8-10 3 Position Shoulder Raises
A2) AMRAP Band Tri-presses
2x
B1) AMRAP GHD Sit-ups
Monday, August 22, 2016
20160822
Strength:
5x2 Deadlift +10lbs
WOD: 12 min AMRAP
12 Hang Power Cleans 135/95 lbs
12 Alt Front Rack Lunges (6 per leg) 135/95 lbs
12 Toes to Bar
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