5-25-17

Skill/Strength: Front Squats 8 @ 50% 6 @ 60% 4 @ 70% 2 @ 80% ME @ 50% Metcon: 5 Rounds- 55/75 Rest 2 Min 4 Rounds 65/95 Rest 1:30 3 Rounds 75/115 Rest 1:00 2 Rounds 95/135 Rest :30 1 Round 105/155 1 Round = 4 Snatches + 4 OHS + 4 OTB Burpees

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5-24-17

Strength: 3 Rounds of 30 Sec. On 30 Sec. Off L-Sit Handstand Hold Hollow Hold Metcon: 15 Min AMRAP 5 Strict HSPU 10 Deadlifts 155/225 5 Ring Dips 10 Wallballs  

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5-23-17

Strength: Cleans: 3 Reps E2MOM building in weight to 85% 10 Minutes Metcon: 20 Min AMRAP 2 Clean 75/115 4 Front Rack Lunges 2 Jerk 4 Back Rack Lunges 200 M Run 40 DU

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5-22-17

Strength: Find 1RM Strict Press Metcon: 10-20-30-20-10 KBS Calorie Row TTB

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5-20-17

Partner WOD: 25 Min AMRAP 20-40-60-80-Etc. Hang Cleans 95/135 Box Jumps S2OH Medball Run One partner works while 1 partner holds medball

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5-19-17

Strength: Back Squats 5×3 @ 75% Metcon: 12-9-6-3 Thrusters 65/95 Burpees 30 Double Unders 9-6-3 Thrusters Burpees 30 Double Unders 6-3 Thrusters Burpees 30 Double Unders 3 Thrusters Burpees 30 Double Unders

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5-18-17

Strength: WOW Time  Metcon: 6 Rounds Every 2:30 Complete: 15 Calorie Row 10 Box Jumps 5 C2B  

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5-17-17

Skill/Strength: Snatches 5 Sets of 3 Position Snatch 1 High Hang + 1 Above the Knee + 1 From the Floor Metcon: 8 RFT 1 Rope Climb 10 SDHP 65/95 100M Farmers Carry 53/35

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5-16-17

Strength: Find 1 Mile Time Metcon: Rest 5 min after the mile  Then… Karen 150 Wallballs for time    

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5-15-17

Strength: 9 Min EMOM Min 1: Unbroken Pullups Min 2: Unbroken HSPU Min 3: Unbroken Ring Dips Metcon: 16 Min AMRAP 10 Deadlifts 95/135 8 Hang Cleans 6 Front Squats 4 S2OH 200M Run

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