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Benchmark Thursday

7/31/2013

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Thursday, August 1



Skill - HSPU 



Nancy - 5 RF

400m run

15 OH Squats 95/65



Level 2 

400m run

15 OH SQUATS  75/45



Level 1

200m run

15 OH squats 55/25




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Wacked Wednesday

7/30/2013

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Wednesday, July 31


Strength - bench press

WOD - 12 min amrap

Rx

15 Deadlifts 185/135

15 HR push-ups 

200m sprint

L2 

15 Deadlifts 165/115

15 HR push-ups 

200m sprint

L1
15 Deadlifts 145/95
15 knee pushups
100m run


 Don't get caught up in the colors :) Push yourself to do this best you can possibly do!!!



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Try Hard....Harder Tuesday

7/29/2013

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Tuesday, July 30

Skill - rope climbs 

WOD 1 RFT

Rx
Run 1000m
25 pull-ups
7 shoulder 2 OH 135/95
25 t2b
7 shoulder 2 OH 135/95
25 k2e
7 shoulder 2 OH 135/95
Run 1000m

L2
Run 1000m 
25 pull-ups
7 shoulder 2 OH 115/75
25 t2b
7 Shoulder 2 OH 115/75
25 k2e 
7 shoulder 2 OH 115/75
Run 1000m


L1
Run 600m
15 jump pull-ups
7 shoulder 2 OH 95/55
15 t2?
7 Shoulder 2 OH 95/55
15 k2?
7 shoulder 2 OH 95/55
Run 600m



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Trifecta Monday

7/28/2013

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Monday, July 29




Back Squats



3RFT

5 SNATCH 135/95 

5 L PISTOLS

5 R PISTOLS

5 HSPU





L2 Snatch 115/75

Pistols to box

HSPU 2 mats




L1 Snatch 95/55

Pistols using support 

Box Inverted Push-ups










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Fight Gone Bad Friday

7/25/2013

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Friday, July 26


Skill - SPRINTS (proper warmup)


WOD -Fight Gone Bad

3 rounds, rotating ea. min:

wall-ball @20/14LBS

Sumo deadlift high-pull @75/55LBS

Box-jumps @20"

Push-press @75/55LBS

Rows (calorie)

1 minute rest between rounds





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12.1 Burpee Thursday

7/24/2013

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Thursday, July 25

Strength - Deadlifts 5x5

WOD - 7min amrap

Burpees


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KB Wednesday

7/23/2013

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Wednesday, July 24

Skill - Kb Snatch

WOD - 2RFT



200m  run

6 TGU (alt arm) 53/35

200m  run

12 Goblet Squats 53/35

200m run

18 KB Snatch 53/35

200m run

24 KB Russiavn Twist  53/35 (1/1)



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Titanic Tuesday

7/22/2013

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Tuesday, July 23


Strength - Front Squats 5.5.3.3.1.1 

WOD - 3RFT

15 Hang PC 135/85

15 Slams 35/25

15 sit-ups

100m run

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Benchmark Monday

7/21/2013

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July 22, 2013

WOD - Helen 3rft (refer to April 1)
400m run
21 KB swings
12 Pull ups

Skill Work - 10 EMOM jump rope 1 minute/rest 1 minute
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Fight or Flight Friday

7/18/2013

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Friday, July 19

Skill - 20 tabata Partner Row/crunches (switch every 5 rds)

WOD 2RFT

Run 800m

30 Power Cleans (115,80)

Run 400m

30 K2E

Run 200m

30 Front Squats (115,80)


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