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  • Monday May 7th

    27 Min Partner AMRAP 15 Wall balls 15 Box Jumps 175M Run *switch after completed sets* ....

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  • April 11, 2018

    Partner Workout: 30 – 20 – 10 Thrusters [115/75] TTB Complete 100 DU each (break up as needed – one working on resting) 30 – 20 – 10 Power Cleans [165/115] Box Jumps [30/24] * Each partner works for 1 min and then switch - one working, one resting ....

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  • April 9, 2018

    For time: 27 – 21 – 15 – 21 – 27 Burpees V – ups Run 200m between sets ....

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  • Thursday, March 29th

    12 Minutes Pistol Skill 6x2 min intervals: 250M Erg sprint, then max reps pistols with remaining time ....

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  • Thursday, 15 February 2018

    Strength:
    10x2 Banded Push Press WOD:
    8 min Alternating EMOM Odd: 3 S2OH [135/95] Even: 12/10 Cals on Assault Bike Accessory:
    100 Banded Pull Aparts ....

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  • Friday, February 9th

    10x2 Front Squat to LOW Box Partners complete: 6 Rounds of 15 Dimmels 6 Rounds of 15 RDLs (switch after each completed set) into... 200 Air squats ....

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  • Tuesday, January 30th

    1 RM BANDED Sumo Deadlift Conditioning/accessory: 1. ) Tabata Goblet Step ups 1 min rest 2. ) Tabata Banded Deadlift holds at lock out position Finisher: 100 4ct. Flutter kicks ....

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  • Thursday, January 18th

    Build to a Heavy single (1RM) Overhead Squat


    30-20-10

    Back Rack Lunges (95/65#)

    60 Double unders after each completed set

    Accessory:
    50 BB good mornings w/ 1 sec pause at bottom position
    ....

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