Tuesday, 10-15-19
Hang Squat Cleans 4×4
@65%
18 min AMRAP
15 Weighted Step Ups 53/35 20/18
12 KB Swings 70/53
9 AAB
6 Muscle Ups
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10 min EMOM 3 strict Pull ups 3 T2B 3 CTB Pull ups Tabata 1- Hollow Rocks 2- Super Mans 3- L Hang Hold 4- Plank Hold 1 mile run for Time
Wednesday, 11-30-16
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GOING AWAY DINNER FOR JORDAN THIS THURSDAY NIGHT AT TONY’S SUSHI. LET ME KNOW IF YOU ARE IN. Christmas party December 17. Sign up at front desk. STRENGTH: BACK SQUATS 8X4 @ 75-85% 4 MINUTE MAX POWER SNATCHES 135#/95# 4 MINUTES MAX WALL BALLS 20#/14# 4 MINUTES MAX BURPEES rest 3 min between AMRAPS
Thursday 11-12-15
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Tuesday, 11-26-13
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Strength/Skill – EMOTM 8 Minutes 5 Deadlift 3 Weighted Chest to Bar Pull-ups *Do the heaviest weights you can successfully manage on the minute* METCON AMRAP 10 Minutes 10 Front Rack Lunges – 73/115 7 Shoulder to Overhead – 73/115 5 Toes to Bar
Monday, 2-1-16
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Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85
Monday, 2-10-14
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Strength/Skill – Hang Squat Clean – Find a heavy single. DONT 1 REP MAX 7 R.F.T. 3 Hang Squat Cleans (80% of finishing weight from strength/skill session) 6 Burpee Pull-ups 9 Ring Dips