Archives: Oct '17

10/11/2017

5×5 PJ @70%

15 min amrap

15 PJ

10 HRPU

15 cal row

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October 11, 2017

10/9/2017

5×5 HPC

3RFT

2x sled push 45s/25s

10 Power Cleans 135/95

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October 9, 2017

10/6/2017

3x superset:

     5-8 reps strict weighted pull-up

     5 PP @75%

 

3RFT

60 Dubs

20 PP 95/65

20 pull-ups   

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October 6, 2017

10/5/17

5×3 OHS

then 12-9-6-9-12

Thrusters

Burpee Over Bar

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October 5, 2017

10/4/2017

4×8 Front Rack Alt Lunges

then

15 min AMRAP

2 Rope Climbs

8 HSPU

12 Alternating Pistols

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October 4, 2017

10/3/2017

4×4 HPC @75-80%

then 4RFT

20 WB 20/14

15 T2B

10 Burpee Box Jumps

Buy Out: Accumulate a total of 4 min in a plank position

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October 4, 2017

10/2/2017

5×4 PJ @70%

then

every 2 min for 20 min

45 Dubs

15/12 cal row

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October 2, 2017

9/29/2017

5×3 Snatch

then for time

100 dubs

25 hang snatch

75 dubs

20 hang snatch 

50 dubs 

15 hang snatch 

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September 29, 2017

9/27/2017

Find  2 RM DL

then 

3RFT

50 ABMAT situps

25 DL 

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September 27, 2017

9/26/17

1 squat clean + 1 hang squat clean + 1 high hang squat clean – work up to a heavy complex for the day

then 5RFT

15 WB 20/14

15 power clean 95/65

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September 26, 2017