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February 29, 2016
Skill lift: Clean and Jerk
Wod:
1000m row
then
4 rounds
25 wall balls (20/14)
25 hollow rocks
February 28, 2016
Strength: Front squats
Wod: 11.3
5 min amrap
squat clean (165/105)
jerk (165/105)
rest 3 minutes
5 minutes to get as far as possible in
“Annie”
50-40-30-20-10
double unders
sit ups
February 24, 2016
Wod: 15.3
14 min amrap
7 muscle ups
50 wall balls
100 double unders
Strength:
Tall snatch
February 23, 2016
Strength:
Deadlift
Wod: 11.2
15 min amrap
9 deadlifts (155/100)
12 hand release push ups
15 box jumps (24/20)
February 22, 2016
Wod:
13.5 Kinda
3 rounds 4 min amrap
1 min rest between rounds
15 thrusters 95/65
15 c2b pull ups
Strength:
1.push press
then
2.push jerk
February 21, 2016
Wod:12.3 Kinda
18 minute amrap
15 burpee box overs
12 push press (115/75)
9 toes to bar
Strength:
back squat
February 18, 2016
Strength: Strict press
Wod: 7 min amrap
2 bear complex (155/105)
10 toes to bar
February 17, 2016
Strength: Snatch Deadlift
Wod: 21(35)-15(45)-9(55)
weighted kb step ups (70/55) (20)
kettlebell swings (70/55)
(double unders)
February 16, 2016
Strength: Front squat
Wod: “JT”
21-15-9
Hand stand push ups
Ring Dips
Push ups
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
