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4/19/17
Warm up: 2x
200 row
10 jumping jacks
10 sit ups
10 air squats
10 push ups
10 ring rows

Strength: In weight room. 4rounds NOT for time
7-10 DB bench press (slowly building each round)
7-10 DB curls 25/15 (per arm)

WOD: Amrap 16
4 thrusters 135/95
8 T2B
200m run/row

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4/18/17 Warm up: 2x 200m row 5 ball slams 5 dive bomber push ups 5 scapula pulls 10 alt. Oh walking lunges w/pvc 5 strict pull ups 1 min jump rope strength: OH squat 5×5 from rack. building but form first. Wod. 7RFT 7 hang power snatch 75/55 7 back squat 75/55 14 doubles/triple for…

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4/16/17 warm up: 400m run/row w/pvc 8 reps each of: good mornings pass through figure eights (each direction) squat therapy 2x 15 jumping jacks 20 mountain climbers 8 push ups 8 pull ups/ring rows review emom. EMOM 9 1) 6 med ball cleans 2) 12 alternating 0h lunges w/med ball 3) 18 Russian twist w/med…

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4/12/17 Warm up: 400m run/row 20 jumping jacks 20 mountain climbers 15 air squats 15 sit ups 10 push ups 10 ring rows 10 burpees Strength: Deadlift. Warm up and start around 50% of 1 rep max building to a heavy triple. 3 3 3 3 3 3 Wod. amrap 15 12 deadlift 225/155 10…

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4/4/17

Warm up: 400 run/row
pvc mobility work.
10 air squats
20 mountain climbers
10 push ups
20 sit ups
10 pull ups
20 walking lunges(down hallway)

Strength: shoulder press (strict)
From racks build to a heavy single.

Wod: Amrap 18 ascending by 2’s
Push press 95/65
Box jumps 24/20
100m run after each round

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3/30/17 Warm up: 300m row Pvc mobility then 2x 5 burpees 10 Knees above waist 15 air squats 20 mountain climbers EMOM 9 1) 10 wall balls 2) 2 wall walks 3) 10 medball sit ups against wall WOD Double Take Amrap 4 Ascending by 2’s Power snatch 75/45 box jumps 24/20 rest 3 min.…

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3/29/16 Warm up: 400 run/row pvc mobility work then 3x 4 med ball cleans 8 wall balls 8 air squats 8 push ups 3 cart wheels EMOM 8 Even: 4-8 ring dips/racks odd: 10 alternating pistols (total) WOD: Buy in 30 ab mat sit ups 21-15-9 Front squats 115/75 push press Pull ups DeadLifts calorie…

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