Month: April 2016

Tues 4.19.16

“We cannot become what we need to be by staying what we are” Strength: Floor Press, 5×5, Every 90 Sec WOD: Partner AMRAP 20 minutes

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Mon 4.18.16

“We either make ourselves miserable or we make ourselves strong; the amount of time is the same” Strength: Front Squat, 5×4 @ 85%, Every 2

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Sat 4.16.16

Sprints Tire Flip V Ups Squat Jumps L Sits G2O Dead Hang or T2B Banded Axe Cutters Shoulder Overs 30:20 1x 30:20 2x 30:20 2x Shoutouts:

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Fri 4.15.16

“A single day is enough time to make you a little better” Strength: Snatch, 5×2 TNG, Every 2 min. Work up to a heavy 2RM

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Thurs 4.14.16

“Waste your money and you are out of money.  Waste your time and you have lost part of your life” Strength: Back Squat, 5×5 @75%,

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Wed 4.13.16

“If you want to be happier, make others happy” Skill: Deadlift WOD: Stuff  0:00-7:00: Buy in: 7 Min AMRAP of: 30 Double Unders 20 ABMAT

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Tues 4.12.16

“Things turn out best for those who make the best of the way things turn out” Strength:S2O 5×3 @95% of 3RM, Every 2 min (from

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Mon 4.11.16

Strength: Hang Power Clean + Hang Squat Clean Complex, 5×2, Every 90 seconds WOD: 4RFT 50 Air Squats 7 Muscle Ups (Pull Ups) 10 Hang

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Sat 4.9.16

Side Plank TRX Push Up Mason Twists KB SHoulder Press KB Bentover ROw Pulse Ups TRX Row Lateral Raises Rope Slams Wall Sits 40:20, 30:20×2,

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Fri 4.8.16

Strength: Deadlift, 4×3, Find new 3RM, every 2 min WOD: 20 Min AMRAP 3 Rope Climbs 9 SDHP (135/95) 12 Floor Presses (135/95) 1 Min

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