Category Archives: Uncategorized

July 24th, 2014

Thur- 5×3 Deadlift @70% Last set ME then Partner 5rds 5x Legless Rope Climbs 10x Hang Cleans (195/145)

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July 23, 2014

Wed- Strict Press 1×5@70%, 1×5@75%, 1xME@80% then 8min :20 Static HS Hold :10 Rest :20 Plank Hold :10 Rest *ME after Strict press continue with as many push press and push jerks as possible

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July 22, 2014

Tue- 15mins (Full) Snatch Work then 21-15-9 Snatch (FUll) (95/65) C2B Pull ups

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July 21st, 2014

Mon- 6×5 HBBS @75% then Partner WOD 3rds Run 400m Row 500m *P1 Runs while P2 Rows then switch. When both athletes complete a run and row thats one round.

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July 17th, 2014

Thur- 2rds 1min stations Push ups Row for cals Pull ups Burpees Rest 1min Tire flips Rope climbs Sled push Sled pulls Rest1min Sit ups Air dyne Dubs Squats Rest 1min

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July 16th, 2014

Wed- 3×3 Bench Press AHAP then Teams of 3 15amrap 10x Burpees 100m Sprint *One athlete works at a time relay style

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July 15th, 2014

Tue- 15Mins to work on C&J (form or strength) then 7amrap 3x C&J (135/95) 3x Toes to Bar 6x C&J 6x T2B 9x C&J 9x T2B 12x C&J 12x T2B…… and so on

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July 14th, 2014

Mon- 6×6 HBBS @70% then 7amrap 12x KB/DB Thrusters (55/35) 4x Muscle Ups

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July 11th, 2014

Fri- “Bell” 3rds 21x Deadlifts (185/135) 15x Pull ups 9x Front Squats (185/135) Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at … Continue reading

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July 10th, 2014

Thur- 15amrap 10x hang clean and jerk (95/65) 50x dubs 10x lat. burpee

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