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4.24.2017

Strength

5x2 Tempo Back squat 44X4 @ 80%

WOD

13 min AMRAP

50 DU

20 Wall balls 20/14 30

KBS 55/35

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4.22.2017

STRENGTH

4 sets of:

8 each leg single leg KB RDL

15 DB Hammer curls

-rest 1min after each set-

WOD

Row 1000m

50 Deadlifts 135/95

40 Burpees over bar

30 Hang power clean

20 Strict pull ups

10 S2O

*21min time cap

 

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4.21.2017

STRENGTH 

1a. 4x3 Tempo Bench press 32X3 -rest 1min-

1b. 4x15 sec Ring support hold -rest 1min-

WOD

10 Rounds

7 Front squats 135/95

9 T2B

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4.20.2017

STRENGTH

1a. 4x5 each leg BB Back rack lunges @40-50% of 1RM Back squat

-rest 45secs-

1b. 4x 50' each arm OH KB Carry

-rest 45secs-

WOD

10 Wall balls 20/14

10 Power Snatches 115/75

20 Wall balls

10 Power snatches

30 Wall balls

10 Power Snatches

40 Wall balls

*12min time cap

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4.19.2017

STRENGTH

12mins to work to heavy complex:

1 Clean deadlift (3sec pause @ hang, 3sec pause @hi hang) +1 Clean

-then-

3x above complex @85%

WOD

4 Rounds

15 KBS 55/35

12 Box jumps 24/20

18 Push ups

RX+= 9 HSPU instead of push ups

*13min time cap

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Weekend Update

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Nation!  

Tons of stuff happening this weekend. 

Friday is Tranimal's Pho + Bowling Birthday Extravaganza. All are welcome and it will be a blast. 

Jeff is in town and we will be having an event on Saturday to bask in his glory.

Young Hans has a band! They are playing this Saturday night. 

Check the Facebook group for details on all these events. 

Hope to see you there. :-) 

 

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4.18.2017

STRENGTH 

5x3 Tempo Back squat 33X3 @75%

WOD

Buy in: Run 400m

30-20-10
alternating dumbbell snatches
jumping squats 

Cash out: Run 400m

*16min time cap

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