Monday, 1-15-18

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Every :30 for 5 min (10 sets)
4-6 Weighted Pull Ups (6-8Pull ups)

rest 2 min

Every :30 for 5min (10 sets)
4-6 Weight Dips (6-8 Dips)

rest 2 min

Every :30 for 5 min (10 sets)
7-10 Hollow Rocks

14 min EMOM
Even- 8 Thrusters 135/95
Odd- 12 Burpee over bar

 

Saturday, 1-13-18

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In Teams of 3, complete:
3000m Row
200 Wall Balls 20/14
100 Power snatch 115/85
75 Ring Push Up
50 Burpee
25 M/U

* Each group of 3 has a set of 53/35# KB that cannot touch the ground from the beginning of the wod, till the end. Penalty is an 800m Run w/ KB’s. Only one person can hold the KB’s*
*35min CAP*

Friday, 1-12-18

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Strength:
Sumo Deadlift
8×3 build to heavy triple

Tabata
Power Clean 115/85
Deadlift 115/85
Floor Press 115/85
Toes to Bar

*rest 2 min between movements*
Lowest Score for each movement is counted

Thursday, 1-11-18

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Strength: 

Back Squats
3×10 @ 50, 60, 70% 1RM

“Jennifer”
26 Min AMRAP
10 Pull Up
15 KBS 70/53
20 Box Jumps 24″/20″

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Wednesday, 1-10-18

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Strength:

11 Min EMOM
Min 1,2,3- 5 Strict Press
Min 4,5,6- 3 Push Press
Min 7,8,9,10- 1 Push Jerk (heavy)
*start @ 60% 1rm Strict press and build*

15 Min to build to a heavy single Sq. Snatch

8 Min AMRAP
5 DB Power Cleans 45/30
10 Weighted Walking Lunges 45/30