Month: June 2017

Friday 6.16.17

Strength/Skill: Push Press, 5 x 3, every 2 minutes 3 – 5 second negative on each rep WOD: Fight Gone Bad, 3 rounds Wall Ball

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Thursday 6.15.17

Strength/Skill: Deadlift, 5 x 3, 80%, EMOM WOD: Partner Speed Ladder For time: 10 – 1 Deadlifts (225/155) 1 – 10 HSPUs Person A does 10

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Wednesday 6.14.17

Strength/Skill: Bent Over Row & Floor Press Every minute, alternating exercises for 10 minutes 5 Bent Over Row 5 Floor Press Minute 1 perform 5

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Tuesday 6.13.17

Strength/Skill: Back Squats, every 2 minutes 2 x 5 @ 70% 2 x 3 @ 85% 2 x 1 @ 90% (feel free to attempt

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Monday 6.12.17

Strength/Skill: Snatch, 4 x 1, every 90 seconds Find new 1RM Coaches, please record new 1RMs in the computer WOD: For Time Cash in: Run

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Friday 6.9.17

Strength/Skill: Snatch, 5 x 3, every 90 seconds Touch and go, work on the transition WOD: 20 min AMRAP Run 2 laps 15 Box Jumps

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Thursday 6.8.17

Strength/Skill: HSPU, 2 x 25, 4 min cap on each set (scale accordingly), 2 min rest between sets WOD: 25 RFT 5 Wall Balls (30/20)

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Wednesday 6.7.17

Strength/Skill: Deadlift, 4 x 5, Every 2 min, Attempt a 5RM (coaches, put 5rm on spreadsheet) No mixed grip for today WOD: For Time Ready,

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Tuesday 6.6.17

Strength/Skill: Clean and Jerk, 6 x 1, every 90 seconds Split Jerk is acceptable WOD: For Time Stations 30 Cleans (135/95), 20 S2O (135/95) 30 Pullups, 40

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Monday 6.5.17

Strength: Back Squats, 4×2, Every 2 minutes Start at 70% First Rep – Slow & Controlled up and down  (5sec rep) Second Rep – Normal

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