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800m, Ring Rows, and Thrusters 27 Aug 2013 | 06:30 am
800m 5 Rounds: 10 Ring rows 15 Thrusters 95/65 then, 800m *friend friendly AWOD: (do this instead) 5x 3 Position Snatch-use the same weight for all 5 sets and use 10lbs less than last week ...
Hang Cleans, T2B, and HR Push ups 26 Aug 2013 | 06:30 am
2RM Hang Clean 4 Rounds: 2 Hang Cleans @70% 10 T2B 15 HR Push ups AWOD: Instead of HC: 15 minutes to find 1RM max Clean Post wod: 3×5 Snatch deadlift @100% of Snatch Max Strict pull u...
Rest Day 25 Aug 2013 | 06:30 am
Rest Day
Pull ups, Double Unders, Wallballs, 400m 24 Aug 2013 | 06:30 am
4 Rounds: 15 Pull ups 20 Double unders 20 Wallballs 20/16 400m *friend friendly AWOD: (post wod) 10 mins working on worst bodyweight movement
Hang Power Snatch 23 Aug 2013 | 06:30 am
2RM Hang Power Snatch Tabata Mash up: Stones 115/65 Ring dips AWOD: (instead of tabata) Back Squats 2×10 @60% R:2 min/set Max rep thrusters 95/65 in 3 mins R:1 min Max rep Pull up...
400m, RKb Swings, Sit ups 22 Aug 2013 | 06:30 am
5 Rounds: 400m 30 RKb Swings 53/35 20 Sit ups *friend friendly AWOD: (post wod) 5x 2PC+2PP+1Jerk *go as heavy as possible R:45sec/set Then, 3×10 back ext 3×10 reverse hyper
Burpees, Hang Power Cleans 21 Aug 2013 | 06:30 am
EMOM in 20 5 Burpees Max rep hang power cleans 155/105 *score is # of HPC completed in 20 minutes AWOD: (post wod) 15 mins to find heaviest reverse order 3 position snatch (h.hang, hang,...
Squats, Box jumps, Push ups, T2B, HSPU 20 Aug 2013 | 06:30 am
1RM Thruster 50 Squats 40 Box jumps 24/20 30 Push ups 20 T2B 10 HSPU AWOD: (instead of thrusters) EMOM for 5 C&J 3 x2+1 @75%, 2 x2+1 @80% Front Squat 4×3 @80% every 2 min post wod: (not...
Chicken Tortilla-less Soup 19 Aug 2013 | 08:05 pm
Yield: Approximately 8-10 main course servings, more or less depending on how hungry we are! And Whole30 friendly! This soup is so meaty and delicious! The original recipe calls for roasting your...
Pull ups, Deadlifts, 400m 19 Aug 2013 | 06:30 am
Skill: Practice pistols for 10 minutes 3 Rounds: 20 Pull ups 10 Deadlifts 225/155 then 400m *friend friendly AWOD: (during pistol practice) EMOM for 5 Snatch 3×2@70%, 2×2@80% post wod: ...
