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Mon

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Posted 04/29/17 by | 0

SS:

Build to a heavy 3 rep Hang Snatch (squat)

15 min cap.

“Nancy” 5 RFT:

400m run

15 OHS (95/65)

22 minute cap.


Saturday

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Posted 04/28/17 by | 0

Partner WOD for time:

5 x each: 250m Row

5 x each: 200m Run

4 x each: 35 Double-unders

4 x each: 12 Thrusters (95/65)

3 x each: 9 Overhead squats

3 x each: 6 Push press

 


Friday

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Posted 04/27/17 by | 0

WU:

3 Rounds
:30 Goblet Squat Hold
Run 200m
10 Sit Ups

ST:

20 minutes to find a 10 rep max Back Squat.

10 min Amrap:

10 Push-ups

20 Abmat Sit-ups

200m run

 

 


Thurs

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Posted 04/26/17 by | 0

5 rounds for time of:
4 clean and jerks 225/155
6 bar muscle-ups
40-ft. handstand walk


Wed

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Posted 04/25/17 by | 0

SS:

Find a max of the complex, 1 Power Snatch + Overhead Squat in 16 minutes.

30 – 20 – 10,  For Time:

Dumbbell thrusters (35/25)

Toes to bar

18 min cap.


Tuesday

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Posted 04/24/17 by | 0

 

WU:

400m run,

21-15-9 of:

Overhead squats w empty bar

Good mornings

2 rds for time:

100 Double unders

26 KBS (53/35)

80 Double unders

26 WBS (10 ft)

60 Double unders

26 Deadlifts (225/155)

26 minute cap.


Monday

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Posted 04/23/17 by | 0

WU:

2 rds hard-

15 cal row

15 handlift push-ups

*then* coach’s choice wod prep

ST:

Find an 8 RM DB Shoulder Press in 10 min.

20 min AMRAP:

400m run

15 L pull-ups

30 Superman swimmers

*Rx+ 15 hip ext. instead of swimmers.

* The L pull-ups ARE meant to slow you down. So chill out


Saturday

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Posted 04/21/17 by | 0

AMRAP 15:

21 Sit-ups

14 One-arm dumbbell push jerks (heavy)

*Use a single db, alternate arms each rep. GHD for Rx +

ACC:

3 sets of 5-10 PERFECT tight kip swings on rings.


Fri

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Posted 04/20/17 by | 0

E2MOM 16 : (8 rds)

12 Box Jump Overs (24/20)

12 Burpee to plate (45/25)

*Treat workout as sprint and rest the remainder of the 2 mins. Record your fastest and slowest times.

ACC – 3 RNFT:

8 DB Bench Press

8 Ring Rows (weight on chest or not, rings set low for  body barely off the ground with arms locked out.)


Thurs

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Posted 04/19/17 by | 0

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

“NATE”

20 min AMRAP:

2 muscle-ups

4 HSPU

8 KB Swings (2/1.5, american standard)