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5/30/17-6/2/17

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Monday Murph! Ya buddy! Tuesday Hang snatch 2 EMOTMx10 500m row 9 Hang power snatch 95/65 50 DU 3rds Yesterday was brutal and it today is meant to get the HR up, not create a bunch of soreness, but still be a challenging workout. It Work on getting under the bar quickly on the EMOTM…. Read more »

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5/21-5/25

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  Monday, May 22nd Strength/skill: Front squat 1 Rep Max Met-Con: Open WOD 17.2 Amrap 12 2 rounds 50-ft. dumbbell front rack walking lunge (50/35) 16 toes-to-bars 8 dumbbell power cleans (50/35) Then, 2 rounds of: 50-ft. dumbbell front rack walking lunge 16 bar muscle-ups 8 power cleans Roll quads Time to see where we… Read more »

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Friday 5/19/17

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Here is the wod for Friday.  Reminder, Murph is 5/29, a week from this Monday.   Strength/Skill: Push Press 3×6 7 Rounds for Time of: 7 Push Press 115/75 12 Front Rack Lunges (115/75) 4 Muscle Ups

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5/15/17-5/19/17

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Monday, May 15th Strength/Skill: Power Clean x3 EMOTMx3 rest 1 Power Clean x2 EMOTMx3 Rest 1 Max Power Clean x1 EMOTMx7 Met-Con: 10-1 Power cleans 135/95 Ring Push ups I like to use this setup to work up to a max on PS/PC. It warms up the CNS without overly taxing the body and lends… Read more »

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5/8/17-5/12/17

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  Monday, May 8th Strength/Skill: Press 3×10 Super Set w/ strict pullups 3×10 Met-Con: 4 rounds for time of: 8 Dumbbell Push Press 45/25 20 Wall Balls 20/14 2 Rope Climbs *1k Row Cash Out The strength is a vertical push followed by a vertical pull. Not only will this strengthen both movements, it hits… Read more »

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Wods 5/1-5/5

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  Monday, May 1st Strength/Skill: Power clean and jerk work up to heavy 3 in 15 min Met-Con: AMRAP 10 min “Big Boss” 10 KettleBell Clean & Jerk (2 x 53/35) 30 Doubleunders *Kettlebell is RX, swapping out for dumbbells will be scaled Spend some time working on a good setup for the cleans and… Read more »

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Wods 4/24/17-4/28/17

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Monday Strength/Skill: Deadlift 12 minutes to work up to a heavy double at 80% Met-Con: “Smoking Guns” 5 rounds for time of: 8 Deadlift 225/155 8 Burpee box jumps 8 Toes to bar Use a weight you can move unbroken! This will get hard really fast. It is a sprint wod. Focus on staying close… Read more »

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4/1717-4/21/17

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Monday Strength/Skill: Front squat 3×6 80% Met-Con: “Hitman” 4rds 10 Front squats 155/105 10 pull ups 10 bar facing burpees roll quads/low Focus on driving up against the bar with the whole hand. This is called an active rack. You can front squat a lot more for reps this way. The WOD is a burner…. Read more »

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4/10/17-4/14/17

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  Sampson, wall stretch, spiderman then 3×10 sotts/pvc Monday, April 10th Strength/Skill: Back squat 3×7 @75% Superset Bulgarian Split Squats 8L/8R Met-con: 3 Rounds for time of: 400 Meter Run 20 Goblet Squats (70/53) 6 Strict Pull Ups Roll lower back/calves More squats! As long as we squat heavy 1x week, all of our lifts… Read more »