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Wednesday

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Tim & Mark

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A.  Skill Work on Muscle Ups

B.  3 x 5 each leg

DB/KB Weighted Box Step Ups

Rest 30 seconds between legs

C.   For individual times:

50 Double Unders (L2 100 Single Unders)

20 Sit Ups

Rest 2 minutes

20 Sit Ups

50 Double Unders

Rest 2 minutes

50 Double Unders

20 Sit Ups

Cash Out

EMOM 5

1-3 Strict Pull Ups or 3 second Eccentric Lowering

By |August 26th, 2014|WOD|0 Comments

Tuesday

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Holly, Sam & Phuong

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A.  3 sets

2 Back Squats @ 20X1 tempo @ 90% or high load

rest 1 minute

B.  AMRAP 7

10’ HS Walk (L2 1 Wall Walk)

5/7 C2B Pull Ups

C.  For time:

30 Thrusters 65/45

500m Row

D.  Death March

By |August 25th, 2014|WOD|0 Comments

Monday

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Rocky at his first competition this weekend and he takes home 1st Place!  Awesome job Rocky!!

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A.  Clean Pull Clusters 1.1.1 x 3

10 seconds rest between reps, 1 min between sets

B.  3 sets @ high effort:

10 OHS (95/65)

20 Lateral Barbell Burpees

10 Power Clean *same weight as OHS

20 Cal Row

3-4 min between sets

C.  3x (not for time)

10 GHD Sit Ups

T2B Clusters 3.3.3

By |August 24th, 2014|WOD|0 Comments