Month: August 2019

31st August 2019

Fuctional cardio For 20 mins Running clock 3 point Death run – 3 laps 500 mtr row 500 sinlge 1 min rest

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30th August 2019

MetCon 800 meters / Row 21 hang cleans 15 front squats 600 meters / Row 15 hang cleans 12 front squats 400 meters / Row 9 hang cleans 9 front squats 95/65lbs

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29th August 2019

EMOTM for 20 mins Even – 12 Goblet squat Odd – 6 Strict HSPU Mobility Day 20 mins mobility with coach

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28th August 2019

Stregth Shoulder press 3-3-3-3-3 AMRAP in 8 mins 20 Barebll font rack lunges – 75/45 50 Lateral hops Mobiliy

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27th August 2019

Hero WOD Bench Mark – Girl Barbara 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest Stretch

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26th August 2019

S & C For time Team of 2 Elizabeth with partner 21-15-9 reps Power clean – 135/95 Ring dips 200 mtr run 9-15-21 – Reps of Power clean – 135/95 Ring dips Each time drop barbell 5 burpees by resting partner

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24th August 2019

S & C For time Team of 2 5 Rounds for time 50 DU each 30 DB Snatch 20 Knees to elbow 10 OH Squats – 95/55lbs – each Stretch

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23rd August 2019

Strength Bench press 5-5-5-5-5 MetCon 4 rounds of 10 SDHP- 95/55lbs 10 Stict pull ups Stretch

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22nd August 2019

Strength Tabata 20 sec on 10 sec Off x 4 mins Bench press 5-5-5-5-5 Squats Push ups MetCon pull ups / ring row 4 rounds of D/B Snatch 10 SDHP- 95/55lbs Box step ups 10 Stict pull ups Mobility Day Stretch 20 mins mobility with coach

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