Monthly Archives: June 2014

Tuesday, July 1   WarmUp: 2 rounds: Suicide Run 20 one arm DB Snatches 10/10 15 tuck jumps 10 HSPU 5 pistols R & L   Strength:  Shoulder Press – week #7   WOD:  100 KB swings (53/35) 100 walking … Continue reading

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Monday, June 30   WarmUp: 5 shuttle runs 3 rounds of: 5 pull-ups 10 wall squats 10 push-ups 10 lunges   Strength: Front Squat – Week #7   WOD: 7 RFT 7 SDLHP (95/65) 7 push press (95/65) 7 back … Continue reading

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Strength, Sunday June 29   Warm up 2 rounds 10 2 for 1’s 10 dual KB press 10 explosive push ups   Power clean+push press+push jerk+split jerk *work up to heavy set   Snatch dead lifts 4×5 Start with 1RM … Continue reading

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Sunday, June 29    Warm up: 400m run Dynamic stretching   Strength: Snatch or clean & jerk 4×4   WOD: 15 minute AMRAP 5 front squats (95/65) 10 KB swings (50/35) 15 box jumps (24/20) 20 ab mat sit ups … Continue reading

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Saturday, June 28   WarmUp: 200 m MB run 100 m side shuffle 15 wall balls 30 MB Russian twists   Hero WOD: “Loredo” 6 RFT 24 squats 24 push-ups 24 walking lunges (12/side) Run 400 m   U.S. Army … Continue reading

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