Monthly Archives: June 2015

6/30/2015

Warm up – Sally 135/95# 5 rounds for time  20 wallballs 20/14# @ 10/9′ 200 M Run Begin and end the workout with 50 Kettlebell swings 55/35# Advertisements

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6/29/2015

Skill – kipping  15 minute AMRAP  30 box jumps 24/20″ 20 lunges 10 pull-ups

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6/26/2015

Warmup 3 Rounds 200 M Run 25 sit ups DyNasty 21-15-9 Jerks/shoulder to OH 135/95# Floor presses 135/95# Floor wipers 135/95# LR =1 ***compare to 4/10/14 & 10/10/14***

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6/25/2015

Warm up/Skill – Hang Power Cleans EMOM x 6 – 1 High Pull from Hang + 1 High Pull from Hang + 2” squat clean + 4” squat clean + full squat clean.  Work on footwork. WOD The Last WOD … Continue reading

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6/24/2015

Warm up 5 Min Max Cal Row   15 Minute AMRAP 50 Double unders 15 Burpee Pullups   Cash out – 100 Ab Mat Situps Elements WOD Warm up – MB Tempo (see board) 2 rounds with a partner for … Continue reading

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6/23/2015

Warm up – MB Tempo (see board) 2 rounds with a partner for total burpees 3 minute AFAP 15 front squats 95/65# (each partner does 15) ME burpees to plate, alternating reps with your partner REST 1 MINUTE 3 minute … Continue reading

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6/22/15

Warm up/Skill – Turkish Get Ups For time 50 double unders 1 mile run Rest 2:00 Run 800 M Rest 2:00 Run 400 M 50 double unders ***Compare to 10/6/14*** Elements WOD 7 Minute AMRAP 10 HSPU (sub is 10 … Continue reading

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