9/11/14

skill

5×5 BS @70%

WOD

4RFT

25 Hollow rocks

25 WB shots

Rest 2min

15 Wall walks

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September 11, 2014

9/10/14

Skill

Est. 1RM PP

WOD

3RFT

10 Goblet Squat

10 T2B

3RFT

12 HRPU

12 PP @ 50% 1RM

 

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September 10, 2014

9/9/14

Skill

Bergener WU

Hang Clean Complex x5

1 Power clean (PC)

1 Squat clean (SC)

1 Split jerk (SJ)

WOD

3RFT

20 Burpee box jumps

(30sec. rest between sets)

Buy out

100 Dubs

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September 9, 2014

9/8/14 – WOD

Skill

Est. 1RM DL

WOD

21-15-9

DL @ 50% 1RM

Dips

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September 8, 2014

9/5/14 – WOD

Skill

6×3 SP

WOD

5RFT

5 MU’s

10 Pistols

Rest 1min

Tabatta leg lifts

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September 5, 2014

9/1/2014 – WOD

Skill

  • Bergener WU
  • Hang clean work

WOD

  • “The Chief”
  • 3min AMRAP/ 5rds
  • 1min rest between RDS
  • 3- HPC
  • 6- HRPU
  • 9- AS

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September 2, 2014

8/27/2014 – WOD

Skill

  • 5-3-1 BS

WOD

  • 5RFT
  • 10 K2E
  • 15 KB swings
August 27, 2014