Monday, August 31

Monday, August 31
9 min AMRAP:
Row 200m
7 GHD sit ups or sit ups
2 man makers
Strength: OHS- week 2 (find a new max) 5-3-1-1-1
Dan’s Schweddy Med Balls WOD:
400m MB run 20/14
40 wall balls
40 MB push ups
200m MB run
20 wall balls
20 MB push ups
100m MB run
10 wall balls
10 MB push ups
Mobility: quads, hamstrings
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Sunday, August 30, 2015

Sunday, August 30th

Warm up:
C1 or C2

Strength: Back or Front Squat
4×8 70-80%

WOD: 15-12-9-6-3-6-9-12-15
Power Cleans 95/65
Push Ups
Box Jumps 24/20

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August 30, 2015

August 30, 2015
Strength Class

5 mins of mobility
Dynamic Stretching

Snatch Balance
3×3 40-50-60%

Squat Snatch
5×3 70-75-80-85-85+

Squat Clean and Jerk
5×3 70-75-80-85-85+

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Comp Class, Saturday August 29

Comp Class
Warm Up:
400m dual KB farmers walk
10 bear complex
20 perfect pistols
10 mins HS walk practice
Strength: From rack: Front squat + 2 split jerks
5 reps at 80-90% of 1 RM split jerk
40 deadlifts(115/85)
30 hang snatch
20 reps (2 push press + 2 OH lunges)
10 Toes 2 rings + MU (must be done w/out coming off the rings)


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Saturday, August 29

Saturday, August 29


30 burpees

30 sit-ups

30 supermans

5 minutes skill work (pick a goat)


Hero WOD: “Bell”


21 deadlifts (185/125)

15 pull-ups

9 front squats (185/125)

Air Force Senior Airman Bryan R. Bell, 23, of Erie, PA, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, LA, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.

He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

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