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Wednesday

STRENGTH Push Press 5-5-3-3-1 (set a new 1RM, or determine your new 1RM if unknown) WOD 5 Rounds 3 minutes of work. One minute of …

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Competition Tuesday

Competition Day. Today’s WOD is for fastest time and Max Effort. Athletes will be judged for rep quality. Standards Trying you legs louis vuitton bags …

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Monday

STRENGTH BACK SQUAT Warm up at light and moderate loads then: 3 reps at each load of 80%, 82%, 84% 2 reps at each lad …

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Saturday

We’ll be outside and inside today so dress in layers! Outside  (not for time) Partner up and choose a tire. 16 – Back and forth …

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Friday

STRENGTH Press WOD 10 strict pull- ups 10 slam balls (40/30) 8 strict pull- ups 15 slam balls (40/30) 6 strict pull- ups 20 slam …

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THURSDAY

STRENGTH RDL (Use Deadlift 1RM to determine bar load) 3 sets of 4 reps @ 35% 3 sets of 4 reps @ 40% Max rest …

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Wednesday

WOD WEIGHTED PULL-UPS 6 reps every 90s for 6 rounds weighted pull-ups @ 10% of body weight Scaled Lightest assist as possible. WOD Burpee & …

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Tuesday

SKILL 8 Rounds of the following Barbell Complex ADVANCED 1 clean (floor) 1 hang clean (above knee) 1 high hang clean (mid thigh) 2 jerks …

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Monday

STRENGTH Front Squats WOD Amrap 12 mins 15 Thrusters (115/75) 15 GHD Sit ups 5 Clear use half one a viagra cialis and relationships expected—I …

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Saturday

“LUKE” 5 MIN AMRAP 4 Power Cleans: 155 lbs. men/105 lbs. women 24 Double Unders 10 Pull-Ups LIFT UP LUKE On October 19th, Lift Up …

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