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July 1, 2016

1)Strict Press 5@50%, 5@60%, 5@70%, 3×3@85-90% Rest 2mins btw sets *Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if [...]

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June 29, 2016

4 Rounds 20 Pull-ups 30 HR Push-ups 40 Sit-ups 50 Air Squats Rest 3mins between rounds *Score is total time minus the 12mins of rest.  “Midline Madness” 3 Rounds 10 TTB 20 GHD Sit-ups 30 sec [...]

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June 28, 2016

8EMOM Even: 1-5 Strict Deficit HSPUs Odd: 40sec Pike to Hollow Body 8EMOM 1 Power Snatch (building) Rest 2mins 8EMOM 1 Squat Clean & Jerk (building) “Grace” 30 C&J (135/95) Post WOD: [...]

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June 24, 2016

1 rep Strict Press (10 min) WOD: for time 10 Strict Press (115/75) 20 Push Press(115/75) 25 Front squats(115/75) 30 Push Jerk (115/75) 35 BS (115/75) Post Wod : 3X10 strict Chin Ups 3X10 Diamond [...]

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June 22, 2016

12 EMOM min 1: hold PVC Holow min 2: 20-30 Ring Dips min3: Plank hold 30sec WOD’S 5 rounds 30 sec cal row 30 sec rest 5 Rounds 30 sec burpee box jumps (24/20) 30 sec rest 5 min to complete 200 [...]

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