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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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Thursday, June 30
WOD - DT (5RFT) 12 DL 155/105 9 HPC 6 PJ L2 (135/85) L1 (105/55) 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" 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 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) 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. 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 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 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 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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