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03.23.17

Strength
15 minutes to 3RM Deadlift
-then-
2x3 at 85% of above

WOD
5 Rounds
20 KBS 55/35#
14 KB snatches 55/35#
12 Pull-ups

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Red Rocks WOD

Elevation Nation takes Red Rocks! 

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Join your fellow Elevators at spectacular Red Rocks Ampitheatre for an invigorating open air workout on April 9, 2017 at 9AM in the parking lot. 

Weather appropriate gear and lots of water are recommended.  

Come ready to WOD.  

 

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03.22.17

Strength
EMOM for 7 minutes: 3 Power cleans & push jerks at 65-70%

WOD
10-8-6-4-2
Front squats 155/105#
20-16-12-8-4
Push-ups
*Run 200m after each set

*Rx+ = 10-8-6-4-2 HSPU (instead of push-ups)

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03.21.17

Strength
15 minutes to 1RM Front squat or 5x2 paused front squats (3 seconds in bottom) at 85%

WOD
EMOM for 20 minutes:
1: Row 15/12 cals
2: 12 Box jumps 24/20"
3: 1 minute max burpees
4: Rest

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03.20.17

Strength
EMOM for 7 minutes: 4 Power snatches at 65-70%

WOD
12 minute AMRAP
50 DU
15 T2B
10 Squat cleans 135/95#

*Rx+ = 155/105#

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03.18.17

Strength
1a. 4 x 8-10 Strict HSPU (Scaled options: 4 HSPU negatives or 30 second HS hold + 12 DB Z-presses)
-rest 30 seconds-
1b. 4x10-15 GHD sit-ups
-rest 30 seconds-

WOD
"Nancy"
5 rounds
Run 400m
15 OHS 95/65#

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