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BURNER MONDAY

7/30/2017

0 Comments

 
Monday, July 31
Strength - (Snatch Complex)
Work up to a heavy complex Squat Snatch, OHS, Hang Squat Snatch

WOD - 10 Min EMOM
Rx
5 HPC 135/95
25 DU

L2
HPC 115/75
25 DU

L1
HPC 85/45
25 DU Progressions / 75
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LOADED FRIDAY

7/27/2017

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Friday, July 28

Partner WOD - For Time

100 Cal Ass
2 Rope Climb
200 Cal Row
2 Rope Climb
300 DU
2 Rope Climb
400m run together
2 Rope Climb

***split Reps evenly

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SURPRISE THURSDAY

7/26/2017

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100???
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WILD RIDE WEDNESDAY

7/25/2017

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Wednesday, July 26
Strength - Bench Press
Work up to a heavy set of 3

WOD - 4RFT
50 DU
10 Squat Snatch 135/95

L2
115/75

L1
100 singles
10 Power or Squat Snatch 85/45
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DEADLY DB TUESDAY

7/24/2017

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Tuesday, July 25

Strength - Deadlift
WU
5@70%
3@80%
1@85%
1@90%
1@95%

WOD - For Time
20 T2B
20 DB Deadlift 100/70
800m run
20 T2B
20 DB Cleans 100/70
800m run
20 T2B
20 DB Thrusters 100/70
800m run
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BODY WEIGHT MONDAY

7/23/2017

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Monday, July 24
Strength - Back Squat
WU
5@70%
3@80%
1@85%
1@90%
1@95%

WOD - 12 min AmRap

5 Strict Pull-ups
10 HR Push-ups
15 Air Squats
100m run

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DISTORTED DIANE & ANNIE FRIDAY

7/20/2017

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Friday, July 21
WOD 1 -2RFT
22 DL 225/155
22 HSPU

Rest 5

WOD 2 - 2RFT
75 DU
75 Situps

Skill/Strength - GOAT Work or LIFT of choice
0 Comments

WORKING THE A$$ OFF THURSDAY

7/19/2017

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Thursday, July 20
​
Skill - HS Walk, HSPU, Progressions

WOD - 3RFT
400m run
20 AAB
20 Wall Ball 30/20

0 Comments

FRANZILLA KIND OF WEDNESDAY

7/18/2017

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Wednesday, July 19

Strength - Work up to a heavy complex of (1) Power snatch (1) OHS (1) Hang Squat Snatch

WOD - Franzilla
21.15.9
21 Thrusters 95/65
21 Pull-up
15 Thrusters 115/75
15 C2BPU
9 Thrusters 135/95
9 Bar Muscle Ups

0 Comments

BURN IT UP TUESDAY

7/17/2017

0 Comments

 
Tuesday, July 18

Skill - Muscle up / progression

WOD - 3RFT
400m run
​21 Burpee Box Jumps 24/20"
31 Sit-ups
51 DU

0 Comments
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