Monthly Archives: August 2014

09-01-14

A. -Group Joint Warm Up 200m Run 3 rds NFT 5 Strict C2B (pull as high as possible with out kipping) 7 Med Ball Cleans 9 Burpees   B. Front Squat B1-3 5@ 80% 3@ 85% 1@ 90%   C. From main site 8-13-14 10 2-minute rounds of: 5 Pull ups 10 Push Ups 15…
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08-30-14

Hotshots 196 rounds for time30 squats135 pound power clean, 19 reps7 strict pull-ups400 m run
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08-29-14

A. -Group Joint Warm Up -4 rds NFT 15 Cal row 10 Box Jumps 5 Strict Pull Ups   B. Power Clean/Hang Squat Clean/Jerk 6x1   C. “Fran” 21-15-9 Thrusters 95/65# Pull Ups   D. Mobility 1 min each banded hip distraction 1 min each quad smash 1 min each hamstring smash 1 min t-spine…
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08-27-14

A. -Group Joint Warm Up 3 rds 250m Row 200m Run Rest 1 min B. Strict Press B1-3 5 @ 80% 3 @ 85% 1 @ 90% C. with a clock set for 20:00 (that includes 6 min cap for last wod) AMRAP 6 min 30 DU’s 5 Strict HSPU 3 Muscle Ups -Rest till…
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08-26-14

A. -Group Joint Warm Up -NFT 20m alt leg forward leg swings 10 air squats 5 strict KSPU 20m butt kicks 10 air squats 5 strict HSPU 20m high knees 10 air squats 5 strict HSPU   B. BS B2-2 3 @ 84% 3 @ 86% 3 @ 88%   C. “SQT” 3 rds for…
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08-25-14

A. -Group Joint Warm Up -Row 500m 3 rds NFT 5 Burpees 15 Russian KBS 25 DU’s   B. DL B2-3 5 @ 80% 3 @ 85% 1 @ 90%   C. “2014 Regionals Event 6” (21 min time cap) For time: 50 Calorie Row 50 Box Jump Overs 24/18” 50 Deadlifts 180/120# 50 Wall…
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08-23-14

A. -Group Joint Warm Up 20 foot inch worm 40 Abmat sit ups 20 foot PVC pressing lunges 40 DU’s 20 Pull ups   B. EMOM 6 min Muscle Ups 5-3-5-3-5-3   C. “2013 Regionals event 6” (15 min time cap) 100 DU’s 50 HSPU 40 T2B 30 Shoulder to overhead w/fat bar 160/100 90…
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