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    6199 Dressler Rd. NWNorth Canton, OH, 44720 

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    Friday 7-31 2015

    July 30, 2015

     

    Lift:

    back squat

     

    Wod:

    21-15-9

    Thrusters (95/65)

    Pull ups

     

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    Thursday 7-30 2015

    July 29, 2015

    Lift:

    emom 12 clean and jerk work

     

     

     

    Wod:

    1000m row

    then

    5 rounds

    50m sprint

    60 sec plank hold

    15 russian kettle bell swings (70/55)

    30 seconds rest

     

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    Wednesday 7-29 2015

    July 28, 2015

     

    Skill:

    hand stand work

     

    Wod: 18 min amrap

    10 front squats (135/95)

    50 hollow rocks

    10 front squats

    40 box jumps (24/20)

    10 front squats

    30 foot hand stand walk

    10 front squats

    20 toes to bar

    10 front squats

    10 muscle ups

    100 double unders

     

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    Tuesday 7-28 2015

    July 27, 2015

    Lift:

    emom 8 snatch work

     

    Wod: 9 min amrap

    10 burpees

    10 med ball sit ups

    10 supermans

     

     

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    Monday 7-27 2015

    July 26, 2015

    Lift:

    1rm bench

     

    Wod: 5 rounds for time

    250m run

    12 front rack lunges (135/95)

    8 shoulder to overhead

     

     

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    Friday 7-24 2015

    July 23, 2015

     

    Lift: Bench press/Pendlay row 

    5x5 at 60%

    1x10 at 50%

    do a set emom

     

    Wod:Partner wod

    1 partner works at a time

    5 min amrap ascending 

    start at 1 of each, add a rep each round

    rope climb

    100m sprint

    tire flip

     

    rest 5 minutes

     

    5 minute amrap descending

    start where you left off and ladder back down

     

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    Thursday 7-23 2015

    July 22, 2015

     

    Lift: emom 12 cnj (start at 65%)

    clean pull

    clean pull

    clean

    push press

    push jerk

     

    Wod: 20 min amrap

    3 clean and jerks (70% of 1rm)

    15 burpees

    30 double unders

     

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    Wednesday 7-22 2015

    July 21, 2015

    Lift: Back squat

    6-5-4-4-5-6

    65%-75%-80%-80%-75%-65%

     

    Wod:

    emom 12 snatch (60% build up)

    snatch grip deadlift

    high hang pull

    power snatch

    hold pos 3 to 30 seconds

     

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    Tuesday 7-21 2015

    July 20, 2015

     

    Wod: “Eva”

    5 rounds

    800m run

    30 kettlebell swings (70/55)

    30 pull ups

     

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    Monday 7-20 2015

    July 19, 2015

    Lift: Bench press

    6x6 at 60%

     

    Wod: 

    10-1 / 1-10

    hand release push ups

    overhead squats (95/65)

     

     

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