Friday, 12-20-19
12 Min EMOM
Min 1- 40 D/U’s
Min 2- 21/15 Cal Row
Min 3- 40 sec Sorenson Hold
40 Deadlifts
30 Hang Power Cleans
20 Front Squats
10 Squat Clean Thrusters
20 Front Squats
30 Hang Power Cleans
40 Deadlifts
Use 1 Bar
18 Min cap
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Strength: Bench Press 5X5 Partner WOD 6RFT Row 15/12 cal Max KBS 53/35 While partner 1 rows, partner 2 does KBS. Switch. Each person does 6 rds.
Saturday, 6-5-16
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50 Cal Row 75 Thrusters 45/33 50 Pull Ups 75 weighted Sit Ups 35/25 50 KBS 70/53
Wednesday, 1-23-19
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No 5AM class Friday. 15 min EMOM Min 1- 15 Hanging knee raises Min 2- :45 Caterpillar Plank Min 3- 12 V-Ups For time: 5 Rope Climbs 3:1 ..then.. 21-15-9 HSPU 2:1 (Female RX = 15-12-9) OHS 155/105 …then.. 5 Rope Climbs *21 min Cap*
Wednesday, 5-10-17
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DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!! Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 50%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted…
Thursday, 4-19-17
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20 Min Skill Work For time: 50 Box Jump 24″/20″ 100 D/U 10 Hang Clean & Jerk 95/65 100 D/U 50 Cal Row 10 Hang Clean & Jerk 100 D/U 50 Burpee 10 Hang Clean & Jerk 100 D/U *25min Cap*
Thursday, 1-19-17
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9am class today!! 4 X 400m run 2 min rest between Runs 5 Rounds: 15 Wallball 20/14 12 C2B Pull Ups 9 Floor Wipers