Tuesday

8/28/18 Warm up: Group, mobility 2x 1 min jump rope 10 back extensions 15 air squats 15 sit ups 10 push ups Strength: 4RNFT 8-10 bent over rows 6-10 ring dips Wod: partners 4RFT 4x100m run (2 each) 24 DL 185/135 24 wall balls 20/14 24 burpees split reps evenly one person works/one rests tag…

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Monday

8/27/18 Warm up: group, then 200m run 2x 5 med ball cleans 8 wall balls 8 push ups 5 pull ups Skill: Push jerk (15min) 5×3 Skill work today, slowly building. Mechanics over weight used. Wod: Down and back for time. 10 SDLHP 95/65 20 pull ups 30 push press 95/65 40 kb swings 53/35…

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Wednesday

8/21/18 Warm up: TBD Strength:Db Bench press + curls 6×6 building 20 alt curls after rounds 1,3,5. Wod: Benchmark “The Chief” 3 Power cleans 135/95 6 Push ups 9 Air squats Five 3 minute amraps with one min. rest in between. Begin each cycle where you left off from previous. Score is total rounds and…

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monday

8/13/18

Warm up: group, mobility
2x
6 med ball cleans
8 wall balls
10 alt. over the shoulder w/slam ball 50/30
12/10 cal. row

Skill/strength: 15-20min to find your max:
Power clean + 2 Front squats

Wod: 3RFT
21 HR push ups
15 kb swings 53/35
9 box jumps 24/20