Wednesday, 10-23-13
Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM
10-9-8-7-6-5-4-3-2-1
Power Snatch (115/75)
10 Pistols (5 each leg)
100m Sprint b/t rounds
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Thursday, 1-31-13
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Strength/Skill – DEADLIFT – 15 MINS TO FIND 2 RM (WARM UP GOOD) – CLOCK WILL BE SET 20 min AMRAP: 1 Rope climb 5 Handstand push-ups 15 K.B. Swings (1.5/1 pood) 20 Mountain Climbers (Knees touch elbows on every rep)
Saturday, 10-27-12
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Compliments of Javier Aponte!!! 100 D/U’s Assisted (3:1) 30 Burpees 15 Power Snatches 115/75 15 Front Squats 135/95 7 Muscle Ups – (Scaled 3 pull-ups/3 dips) 15 Hang Power Clean and Jerk 115/75 100 D/U’s One bar
Thursday, 5-1-14
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Strength/Skill – Bench Press 5-4-3-2-1 I LOVE BURPEES!! 10 burpees 10 burpees jump over the box 24/20 10 burpee pull-ups 10 burpee wall balls 20/14 10 wall walk burpees 10 burpee broad jumps 10 db burpee thrusters 25/35 10 pistol burpees (these were to be bastard burpees but the tires were too wet) 10 burpee…
Saturday, 4-20-13
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5 RFT 1 Rope Climb 8 Deadlifts (95#/135#) 6 Hang Power Cleans (95#/135#) 8 TGU”S 53/35 6 Man Makers 45/25
Saturday, 5-16-15
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For Time- Karen meets MOM 150 Wall Balls EMOM 100′ Shuttle Run
Monday, 4-21-14
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Strength/Skill – Masters Regional W.O.D. 1. – One Rep Max Clean Masters Regional W.O.D. 4 For time: 100 Pull-Ups 100 Wall-Balls, 20/14