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August 27, 2017

Oly:

4×3+1 

High Hang Squat Clean + Front Squat

WoD:

Tabata DU

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

August 27, 2017

WoD:

5 Rounds

5 Power Snatches 95/65

5 Overhead Squats 95/65

400 M Run

August 27, 2017

Strength:

Complete the complex x4 unbroken

2 strict shoulder press

4 push press

6 push/split jerk

WoD:

10:00 AMRAP

15 KB Swings 2/1.5

10 Goblet Squats 2/1.5

5 KB bent over row Left Arm 2/1.5

5 KB bent over row Right Arm 2/1.5

August 27, 2017

WoD:

15:00 to complete:

800 M Run

80 KB Swings 1.5/1

40 Pull-ups

Then as fast as possible:

400 M Run

40 KB Swings 1.5/1

20 Pull-ups

(If you complete the first part before the 15:00 Time Cap, rest until 15:00, then begin the second part. If you did not complete the first part, m...

August 26, 2017

Wod:

For time:

100 Air Squats

90 Double-Unders

800 m run

70 leg raises

60 Jumping Lunges

50 HRPU

40 GTO w/Plate 45/25

30 Mountain Climbers

20 HSPU

10 burpee pull-ups

August 20, 2017

WoD:

Strength:

3×10 back squat

WoD:

15:00 AMRAP

10 Should to Overhead 135/95

20 bar hop burpees

30 Lunges

August 20, 2017

Buy In:

5x10

russian twists

partner leg throw-downs

superman extensions

Conditioning:

10x100m hill sprints

3x sprint time rest between

Cashout:

50 hammer strikes L

50 hammer strikes R

August 20, 2017

Barbell Cycle Day:

Cleans/Clean progression

-Every two minutes for 20:00 (w/ moderate weight)

5 clean grip DL

5 hang power power clean

5 thruster

August 20, 2017

Strength:

6x3 DL

WoD:

15 Minute AMRAP

40 Double Unders

10 Pull Ups

5 HSPU

August 19, 2017

Wod:

AMRAP 30:00 

10 HSPU

20 air squats

30 DU

20 pull-ups 

10 Single arm Russian kbs (5/5) 1.5/1

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