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Fierce Friday

6/27/2013

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Friday June 28


Skill - parallette L sits

Hanging L Holds


WOD - 20 minute AMRAP 

5 Parallette pass thru

10 HSPU

20 Pistols

30 KB Swings 53/35

100m OH plate walk 45/25

200 m run

0 Comments

Snatch it up Thursday

6/26/2013

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Thursday June 27

Strength - deadlift

WOD - 15 minutes 
1 arm DB power snatch ladder 50/30
DB goblet squat ladder 50/30 

Same DB for both exercises 




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work it out wednesday

6/25/2013

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Wednesday June 26

WOD - 4RFT

10 step up 24/20" 100/60lbs
15 burpees
20 ring dips
400m run
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Minute 2 Win It 2sday

6/24/2013

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Tuesday June 25


Strength - Front Squats 


WOD

 7 minutes  EMOM 

4 power cleans 135/95

Rest 1 minutes

7 minutes EMOM 

4 push jerks 135/95

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Benchmark Monday

6/23/2013

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KELLY - 5RFT
400m run
30 box jumps 24/20
30 wall balls 20/14

Refer to January 21, 2013
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lucky 7 Friday

6/20/2013

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SKILL - muscle ups, pull ups, HSPU, rope climb....your choice.....15 mi

WOD - 7RFT

7 OHS 95/65
7 T2B
7 KB Swings 53/35
7 Goblet Squats 53/35
7 SDLHP 53/35
7 Leg Ext
7 Front Rack Walking Lunges 95/65
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Wod with Rod Thursday

6/19/2013

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Strength - Press & Push Press

WOD - 3RFT

9 manmaker pushups 40/20 each
9 GHD Back Ext with plate - 35/25
9 burpee box jumps - 24"
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Who Will Conquer Wednesday

6/18/2013

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WOD - Sits with Abbate

Run 1 mile
21 clean and jerks 155/105LBS
21 Leg Lifts
Run 800 meters
21 clean and jerks 155/105LBS
21 Leg Lifts
Run 1 mile



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Train Hard Tuesday

6/17/2013

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Strenth
Back squat 5.3.3.3.3




METCON - 12 MIN AMRAP

100m run
7 burpee pull-up
14 Deadlift 185/135








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Benchmark Monday

6/16/2013

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Monday June 17

Refer to February 25, 2013


Hero WOD - Randy 

75 power snatches 75/55LBS

Rest

EMOM - 20 DU x 10 minutes




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