June 2011

29 Jun 2011
0

Thursday WOD

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A. Bench Press 5-5-5 Deload B. Three rounds for time: 20 thrusters 95/65 15 pull ups 10 box jumps 20/24...
29 Jun 2011
0

Wednesday WOD

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Rest Day /Make Up/Skills...
27 Jun 2011
0

Tuesday WOD

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A. Shoulder Press 5-5-5 Deload B. For Time 10 L pull-ups 20 Pistols (40 Squats) 30 Ring Dips 40 GHD Sit-Ups 50 Push Press 95/65...
26 Jun 2011
1

Monday WOD

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A. Dead Lift 5-3-1+ B. For time: Run 800 meters Power Cleans 30 reps Run 800 meters...
25 Jun 2011
0

Sunday WOD

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A. Bench Press 5-3-1+ B. Split Jerk 1-1-1-1-1-1-1 C. For Time 10 Clean and Jerks 155/115 20 Box Jumps 30 KBS 40 Wall Balls 50 Double Unders 40 Wall Balls 30 KBS 20 Box Jumps 10 Clean and Jerks...
25 Jun 2011
0

Saturday WOD

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Rest Day/ Make-Up/ Skills...
23 Jun 2011
1

Friday WOD

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A. Back Squat 5-3-1+ B. Burgegener Drills 5-10 min C. 21-15-9 Reps of Tire Flips (each flip jump in and over the tire for 1 flip) KBS 53/70...
23 Jun 2011
1

Thursday WOD

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A. Shoulder Press 5-3-1+ B. For Time 3 Squat Clean 115/75 800m Run 6 Squat Cleans 600m Run 9 Squat Cleans 400 m Rum 12 Squat Cleans 200 m Run...
21 Jun 2011
1

Wednesday WOD

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A. Dead Lift 3-3-3+ B. Front Squat 1-1-1-1-1-1-1 C. 3 rnds 10 Toes to Bar 20 Power Snatches 95/65 30 weighted Lunges (jamaul or sand bag) 2 min plank hold on the rings...
20 Jun 2011
0

Tuesday WOD

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rest day/make-up/skills...