Oct 232014
 

A. In teams of Two:
5 Rounds for Time:
300m Row Sprint
6 KB Snatches each arm
While one partner works the other rests

B. 3 sets of:
BB Arm Curls x12@30×1
Rest 1min
Barbell Body Tricep Extensions x12
Rest 1min

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Oct 222014
 

A. 3 Sets of:
Push Press x8@30×3
Rest 1min
DB External Rotation x10@3131
Rest 1min

B. Build to a Heavy Single on a 3 Position Clean

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Oct 212014
 

8min AMRAP:
100m Run
4 Strict Pull-Ups (no band subs)
6 Burpees

Rest 4mins

8min AMRAP:
15 KB Swings (unbroken)
12 V-ups
9 Walking Lunges e/leg w/KB on Chest

Rest 4mins

8min AMRAP:
250m Row
20 DU (3:1 Singles)
10 Push-Ups

IMG_4806

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Oct 202014
 

A. Front Squats 4-4-4-4@33×2

B. Push jerks 3-3-3-3-3

C. 10min EMOM in Teams:
Wall Balls x10

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Oct 192014
 

A. Midline Test:
FLR Hold for Time
Side Plank Holds for Time

B. 10min AMRAP:
3 TNG Power Cleans (Heavy)
6 T2B
9 Burpees

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