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FRIDAY FRIEND

6/30/2016

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Friday, July 1

WOD - Partner Rope Climb (5 min AmRap)
Scaled - Pulls

Rest - 5 Min

Partner WOD - 15 Min AmRap
10 Thrusters (95#/65#)
6 Burpees
10 KB swings (53#/35#)
-----------------
Each partner completes a movement before advancing to next (each movement done twice= 1 round) (1 partner works at a time)
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HERO THURSDAY

6/29/2016

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Thursday, June 30

WOD - DT (5RFT)
12 DL 155/105
9 HPC
6 PJ

L2 (135/85)
L1 (105/55)
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MUSCLE WEDNESDAY

6/28/2016

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Wednesday, June 29

Strength - Bench Press (90% of new 1RM)
WU
5@65%
5@75%
5+@85

WOD - 3RFT

Rx
8 Bar Muscle Up
12 Back Squat 185/135
16 Box Jump 30/24"

L2
8 Jump Bar Muscle Up
12 Back Squat 155/95
16 Box Jump 24/20"

L1
8 Pull-up
12 Back Squat 115/55
16 Box Jump 20/12"
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COVERING SOME GROUND TUESDAY

6/27/2016

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Tuesday, June 28

Skill - HSPU, HS Hold, HS Walk

WOD - For Time
10 HPS 135/95
800m run
20 Deadlift 225/155
800m run
30 KBS 53/35
800m run
40 Russian Twist 53/35
800m Run
50 DU
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SQUATTY MONDAY

6/26/2016

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Monday, July 27


Strength - Back Squat (90% of new 1RM)
WU
5@65%
5@75%
5+@85


WOD - For Time
5.4.3.2.1.2.3.4.5
Squat Cleans 185/135
100m run


L2 (155/105)


L1 (115/65)
​







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HERO FRIDAY

6/23/2016

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Friday, June 24

WOD - (ZEUS) 3RFT

30 Wallball 20/14
30 SDHP 75/55
30 Box Jumps
30 Push Press 75/55
30 push ups
30 calorie row
10 bw back squats

S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

​
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MAX THURSDAY

6/22/2016

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Thursday, June 23
Strength - Press (20 Min to find 1 Rep Max)

WOD - 5RFT (15)
10 Pull-ups
10 S2OH 135/95
10 Pistols

Cash-out
100 ABS OF CHOICE
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MAX WEDNESDAY

6/21/2016

0 Comments

 

Wednesday, June 22

Strength - Deadlift (20 Min to find 1 Rep Max)

WOD - 12 min AmRap
Rx
3 rope climb
9 ring dips
18 front rack walking lunges 95/65

L2

3 1/2 rope climb
9 banded ring dips
18 front rack walking lunges 75/45

L1

3 knotted rope climb / 9 pulls
9 Tricep dips
18 front rack walking lunges 55/25
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MAX TUESDAY

6/20/2016

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Tuesday, June 21

Strength - Bench Press (20 Min to find 1 Rep Max)


WOD - 3RFT
Rx
10 Power Cleans 135/95
10 Burpee Box Jumps 24"
100m run

L2
10 Power Cleans 115/75#
10 Burpee Box Jumps 20"
100m run

L1
10 Power Cleans 85/45#
10 Burpee Box Jumps 12"
100m run
0 Comments

MAX MONDAY

6/19/2016

0 Comments

 
Thursday, February 18

Strength - Back Squat
(20 Min to find 1 Rep Max)


WOD - 12 min AmRap

Rx
15 HPS 95/65
15 Wall Balls 20/14
15 Cal Row

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