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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
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
July 27, 2015
Lift:
emom 8 snatch work
Wod: 9 min amrap
10 burpees
10 med ball sit ups
10 supermans
July 26, 2015
Lift:
1rm bench
Wod: 5 rounds for time
250m run
12 front rack lunges (135/95)
8 shoulder to overhead
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
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
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
July 20, 2015
Wod: “Eva”
5 rounds
800m run
30 kettlebell swings (70/55)
30 pull ups
July 19, 2015
Lift: Bench press
6x6 at 60%
Wod:
10-1 / 1-10
hand release push ups
overhead squats (95/65)
May 25, 2017
May 24, 2017
May 23, 2017
May 22, 2017
May 21, 2017
May 14, 2017
May 11, 2017
May 10, 2017
May 9, 2017
May 8, 2017
