6199 Dressler Rd. NWNorth Canton, OH, 44720 

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June 30, 2015

Lift: 1 rep max clean 

 

Wod: “Diane”

21-15-9

deadlift (225/155)

hand stand push ups

 

 

June 29, 2015

Lift: bench press

5-5-5-3-3-3

70-80%

 

Wod: 8 rounds

12 pull ups

6 box jumps (30/24)

 

June 28, 2015

Lift: front squat 

8-6-4-2-2

65-70-75-80-85%

 

Wod: 10 min amrap

80 overhead lunges (45/35)

THEN

10 hang cleans (155/105)

10 shoulder to overhead

 

 

June 25, 2015

 

Lift: deadlift 

take 20 minutes to establish 1rm

 

Wod:

3-6-9-12-15-18-21

kettlebell swings (55/35)

21-18-15-12-9-6-3

hand release push ups

 

June 24, 2015

 

Lift: emom 7 (start at 65% of 1rm snatch)

high hang snatch

snatch balance

overhead squat

 

Wod:

100 double unders

then

4 rounds of

20 front rack lunges (95/65)

10 hang cleans

10 hand stand push ups

then

5 rope climbs (legless)

 

June 23, 2015

Lift: backsquat 

4x6 at 70%

 

Wod: 21-15-9

thrusters (95/65)

knees to elbow

 

June 22, 2015

Lift: emom 10 rds Clean-n-Jerk

rds 1-4

2 reps at 70%

rest round 5

rds 6-10

1 rep at 80%

 

Wod:

emom 3

6 burpees

3 box jumps (24/20)

then (no rest)

5 min amrap

5 burpee box over (24/20)

5 ring dips

 

 

June 22, 2015

Lift: deadlift 

6-5-3-2

65-75-85-90%

 

Wod: 4 rounds

400m run

12 overhead squats (95/65)

6 chest to bar

 

June 18, 2015

Lift: front squat 

take 20 minutes to establish a 3 rep max

 

Wod: 4 rounds

15 wall ball (20/14)

15 mountain climbers

15 burpee pull ups

 

 

June 17, 2015

 

 

Lift: deadlift (5 minutes)

4x8 at 65%

 

Lift: Emom 6 (65% of 1rm power clean)

hang squat clean

front squat pause 5 seconds at bottom

 

 

Wod:

5 min amrap

5 power cleans (65% of 1rm)

5 shoulder to overhead 

rest 2 min

3 min amrap

3 power cleans (75% of 1rm)

3 sto

rest 2 min

1 min amrap

1 power clean (85%)

1 shoulder to sto 

 

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