Monthly Archives: December 2017

30-Dec-17

A. Warm Up: 3 Rds For Quality 10 Wall Balls :10 Each Arm Front Rack Stretch 10 KBS B. Weightlifting: 2 Squat Cleans + 1 Jerk 6x1 Building To No More Than 90% C. WOD: In Teams Of Two 5 Rds Alternating (10 total) 1 Min Max Calorie Row 1 Min Max Clean And Jerks…
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30-Dec-17-WK37

A. Weightlifting: 2 Squat Cleans + 1 Jerk 6x1 Building To No More Than 90% B. WOD: In Teams Of Two 5 Rds Alternating (10 total) 1 Min Max Calorie Row 1 Min Max Clean And Jerks 155/105# -Rest 4 Minutes AMRAP 6 Minutes (change at 3:00) Front Rack Hold* 155/105# Max Wall Balls *If…
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29-Dec-17-WK37

A. Weightlifting: Squat Clean + 2 Front Squats 5x1 @ 85% Of 1Rm Squat Clean B. WOD: For Time 30 Squat Cleans 135/95# Then; 5 Rds 3 Bar Muscle Ups 20 Alternating DB Snatch 45/30#
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29-Dec-17

A. Warm Up: 3 Rds For Quality 15 A.R.E. Squats 10 Box Jumps 5 Strict Pull Ups (or L-pull ups) B. Weightlifting: Squat Clean + 2 Front Squats 5x1 @ 85% Of 1Rm Squat Clean C. WOD: For Time 30 Squat Cleans 155/105# Then; 5 Rds 3 Bar Muscle Ups 20 Alternating DB Snatch 45/30#…
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