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Thursday, 1-12-12
Strength/Skill – S.D.H.P. Tabata 1 Alternating – Mountain Climbers & KB Power Snatch Rest 2 mins Tabata 2 Alternating – S.D.H.P.’s & Box Jumps
Tuesday, 5-16-17
Need a head count for the BBQ. Please sign up! Strength: Deadlifts 10 @ 50 10 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunges 75 D/U’s 50 Box Jumps 24″/20″ 25 Push Up 25 Pull Ups 50 Box Jumps 75 D/U’s 100′ Walking Lunges
Friday, 12-14-12
Strength/Skill – Find your 1 RM Squat Clean 21-18-15-12-9-6-3- Candle stick roll to a squat jump and touch (Rogue Rack) Power Cleans 95/65
Monday, 4-1-19
E2MOM for 10 min 2 Below Knee Pause Snatch High Pull + 2 Below Knee Pause Power Snatch (3 second pause at position) Working Tech here 10-1 KB Complex 53/35 T2B x2 Air Sq. x3 *18 min Cap* KB complex = 2-KB Russian Swing + 1 2-KB Power Clean
Monday, 9-23-13
Strength/Skill – M.E. Pull-ups. 5 sets x 90 sec rest Five rounds for time of: 50 feet B.B. O.H. walking lunges 45/33 21 Burpees
Monday, 1/10/2010
Strength – Push Press 3 x 1 W.O.D For time: 20 Chest to Bar Pull-ups 20 Box Jumps, 24″ box 20 Toes to Bar 80 m Overhead Walking Lunge , 45 / 35 lbs plate. 20 Toes to Bar 20 Box Jumps, 24″ box 20 Chest to Bar Pull-ups