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HERO FRIDAY

4/28/2016

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Friday, April 29

Skill - GOAT Work

Hero WOD Hansen - 5 Rds
30 KBS 70/53
30 Burpees
30 GHDSU


Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).



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DOUBLE LADDER THURSDAY

4/27/2016

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Thursday, April 28

Skill / Strength - Snatch/OHS complex (20 min)

WOD -
10.9.8.7.6.5.4.3.2.1
T2B
5.10.15.20.25.30.35.40.45.50
DU
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WORK WONDERS WEDNESDAY

4/26/2016

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Wednesday, April 27


Strength - Bench Press
WU
5@65%
5@75%
5+@85%

WOD - 10 Min AmRap
3 Squat Cleans 225/155
3 Bar Muscle Ups
3 Deficit HSPU

L2

3 Squat Cleans 185/115
3 Asst Bar Muscle Ups
3 HSPU

L1
9 Squat Cleans 115/65
9 Ring Rows
9 Mod HSPU (mat, hold, box)

Scaled Progressions are
Ring Rows (Feet On Ground)
Ring Rows (Feet Elevated)
Ring Pull Ups (Pull Into Arm pits)
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DOUBLE DOSE TUESDAY

4/25/2016

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Tuesday, April 26

Skill - HSPU, HS Holds, Handstand walks

WOD 1 - 8min AmRap

3 DL 315/225
7 Box Jumps 24"

Rest 3 min

WOD 2 - 8min AmRap
5 Power Snatch 95/65
250m row / 200m run
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CLEAN IT JERK IT MONDAY

4/24/2016

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Monday, April 25

Strength - Back Squat (add 10# to 1RM & take 90%)
WU
5@65%
5@75%
5+@85%

WOD - For Time
15 C&J 155/95
100m run
10 C&J
100m run
5 C&J
100m run
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HERO FRIDAY

4/21/2016

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Friday, April 22

HERO WOD KEVIN - 3RFT
32 Deadlift (185/115)
32 Hanging alt hip touches
800m running farmer carry 15# DB's


Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

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Picture
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TRAIN HARD THURSDAY

4/20/2016

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Thursday, April 21

Skill - GOAT

WOD - 20 Min AmRap
Rx
11 Front Squats 185/135
7 Ring Dips
2 Legless Rope Climbs
400m run

L2

11 Front Squats 135/95
7 Ring Dips Red/Orange band
2 Rope Climbs
400m run

L1

11 Front Squats 95/55
7 Tricep Dips
2 Knotted Rope Climbs / 6 rope pulls
400m run
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POWER WEDNESDAY

4/19/2016

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Wednesday, April 20

Strength - Deadlift (Deload)

5@40%
5@50%
5@60%

WOD - 12 Min EMOM
Rx
1 Cleans 205/155
3 Burpee
5 C2BPU

L2

1 Cleans 155/105
3 Burpee
5 PU

L1

1 Cleans 105/55
3 Mod Burpee
5 Jump PU
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TABATA TUESDAY

4/18/2016

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Tuesday, April 19

Skill - Rope Climbs

WOD
Tabata Back Squats X 8 bar must stay on back (135/95#)
Rest 2 min
Tabata KBS X 8 KB must stay in hands (53/35#
Rest 2 min
Tabata Box Jumps X 8 (24/20#)
Rest 2 min
Tabata Russian Twist X 8 (53/35#)
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LOCOMOTION MONDAY

4/17/2016

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Monday, April 18
Strength - Push Press (Deload)
5@40%
5@50%
5@60%

WOD - 5 RFT (15)
200m row
7 K2E
7 HSPU
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