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Friday, March 30
WOD - 3RFT 800m run 10 Jerk 135/95 10 T2B 400m run 10 Jerk 10 T2B 200m tun 10 Jerk 10 T2B ***1 Burpee each time you come off either bar
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 Skill - Rope Climb
Jeff Nichols Hero WOD Buy in - 1754 meter row 3Rds 3 deadlift (225/155) 26 burpees 16 box jumps (24/20) Buy out - 27 KBS (53/35) Trooper Nichols had served the Texas Department of Public Safety for five years. He was stationed in Paris, Texas about 90 miles northeast of Dallas. He is survived by his parents. Trooper Nichols is the 218th Trooper to die in the line of duty since the inception of the Texas Department of Public Safety back in 1837. Trooper Jeff Nichols was James Farrelly's shift partner for two years when he worked in Paris as a Texas State Trooper. He died in the line on duty on March 26, 2016. James created this WOD for his friend. Wednesday, March 28
Skill - Ring Muscle Up / Progressions WOD - 7 Min AmRaP 7 Strict PU 49 DU 7 Front Squats 155/115 Rest 5 Minute WOD - 7 Min AmRaP 7 HSPU 49 DU 7 Squat Clean 155/115 Tuesday, March 27
Strength - Deadlift (14) 8 Min Setup & Warmup) 6 Min EMOM x 3 Reps @ 80% WOD - 15 Min AmRap 200m row 4 TGU 53/35 (alt) 12 T2B 24 Weighted Pistols (Alt) 53/35 Monday, March 26
Strength - Front Squats 7 Min (Setup / WU) 6 Min EMOM (2@85%) WOD -3RFT - 200m run 10 Burpee Box Jump Over 24/20” 5 Clean 185/135 Thursday, March 22
WOD - 3RFT 400m run 21 KBS 53/35 21 Goblet Squat 42 Russian Twist POST WOD GOAT (10 Min EMOM) EVEN - GOAT 1 ODD - GOAT 2 Wednesday, March 21
Partner EWOD TABATA ASSAULT x 10 30:30 (Alt) Score - Total Cal WOD - For Time 7.6.5.4.3.2.1 Thrusters 95/65 Burpee Cone run Tuesday, March 20
Strength - Bench Press 6 Min (Setup / WU) 7 Min EMOM (3@80%) WOD - 12 Min EMOM Min 1 - Max Pull-ups Min 2 - Max Wall Ball 30/20 Min 3 - Max Cal Row Min 4 - Rest Monday, March 19
Strength - Back Squats 10 Min (Setup / WU) 5 Min EMOM (2@90%) WOD - 10 Min AmRap 10 Power Clean 135/95 20 Sit-ups 40 DU Thursday, March 15
WOD - 3RFT 800m run 3 RC 15 GHDSU POST WOD GOAT (10 Min EMOM) EVEN - GOAT 1 ODD - GOAT 2 |
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