060914

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-Muscle snatch: 4×3 @ 80% of snatch

-Hang power snatch: 3×2 @ 80% of snatch

Wod:

50 walking lunges

25 deadlifts 245/165#

50 walking lunges

Sunday Funday

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200m sled drag

30 pull ups

200m sled drag

20 HSPU

200m sled drag

10 clean and jerk (use a weight that has to be done 1 at a time in other words heavy)

060714

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Front Squat: 3×7 @ 80%

Box Jump as high as possible twice after each set of front squats

-Push jerk: 3×7 @ 80%

-Step up: 3×12 per leg w/ dumbbells (20-40lbs women/50-80lbs men)

-Bench press: 3×10 w/ heavy weight

 

Team Wod

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Teams of 2

“Fire Fight”

800m run (getting to the fire) run together as a team

40 sdlhp 95/65# (pulling hose to the front of the house) broken up however

50 sledge hammer strikes (oh no! The door is locked bust it open)

1k row while partners holds kb’s in front rack  2×53/35#(figthing fire aint easy) break it up how you want

400m partner carry (save the person from the burning building) switch off carrying as much as you want

100 abmat sit ups (duh firemen have awesome abs)

 

 

060614

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HSPU DEVELOPMENT

3XME STRICT HSPU INTO ME KIPPING WITHOUT COMING OFF THE WALL

EMOM 7

7 C2B pull ups unbroken or 5 Muscle Ups

 

Wod:

10 rounds

250m row

15 ghd sit ups

060614

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-Push jerk: 3×7 @ 80%

Hspu Development:

3 × ME strict hspu then ME kipping without coming off the wall

WOD:

“Cindy”

5 pull ups

10 push ups

15 squats

20 min amrap

060514

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-Push press: 3×8 @ 78% (use barbell or axle)

-Dumbbell chest flyes: 3×15 w/ medium weight

-Work up to heavy farmer’s walk, then hit that same weight for 3 sets (2 farmer picks + 50ft walk + 10sec hold at finish)

-Sandbag squats: 3 sets of max rep in 60 sec, bear hug sandbag to your chest, don’t put it on your shoulders (AHAP)

-Russian KB swing; Max rep in 3mins, AHAP

*AHAP = AS HEAVY AS POSSIBLE

060514

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Front Squat: 3×7 @ 80%

Wod:

30 cal row

30 box jump overs

30 deadlifts 185/105#

30 kb swings

30 ring dips

30 kb swings

30 deadlifts

30 box jump overs

30 cal row

 

060414

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-Push press: 3×8 @ 78%

Every 30sec for 6 min

3 power cleans @ 60%

Wod:

12 min Amrap

8 hang power cleans 135/95#

12 wall balls