Monthly Archives

AUGUST 29, 2014

8 ROUNDS 20 KETTLE BELL SWINGS 200 METER RUN

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AUGUST 28, 2014

21-15-9 CLEAN AND JERK 135/95 BURPEE BOX JUMP 200 METER RUN AFTER EACH ROUND

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August 27, 2014

6 ROUNDS FOR TIME 200 METER RUN 300 METER ROW 5 POWER SNATCH(TOUCH AND GO) 135/85 7 HAND STAND PUSH UP REST 60 SECONDS AFTER EACH ROUND  

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AUGUST 26, 2014

4 ROUNDS 50 DOUBLE UNDERS 25 BURPEES 400 METER RUN

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AUGUST 25, 2014

4 ROUNDS FOR TIME 15KBS 200 METER RUN 15 SUMO DEAD LIFT HIGH PULL 200 METER RUN 15 BOX JUMPS AFTER THAT  TIRED FRAN SCALED 21-15-9 THRUSTERS PULL UPS

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AUGUST 22, 2014

METCON ONE 8 MINUTE CLOCK A. 100 WALL BALLS rest of time double unders/ score is total double unders REST 3 MINUTES B. 3 ROUNDS FOR TIME ONE 8 MINUTE CLOCK 5 POWER CLEANS 155/105 5 CHEST TO BAR 5 HAND STAND PUSH UPS rest of time row/ your score is total cal C. 11 […]

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AUGUST 21, 2014

10-1 POWER SNATCH 115/85 burpee kettle bell swing 70/40 50 meter shuffle after each round

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AUGUST 20, 2014

20 MINUTE AMRAP 5 DEAD LIFTS  275/184 15 PUSH UPS 10 BOX JUMPS 24/20

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AUGUST 19, 2014

21-15-9 FRONT SQUATS  135/95 TOE TO BAR (400 METER RUN AFTER EACH ROUND

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AUGUST 18, 2014

METCON 4 ROUNDS FOR TIME 400 METER RUN 10 POWER CLEANS AND JERK 12 BURPEES   METCON 5 ROUNDS 10 SUMO DEAD LIFT HIGH PULL KETTLE BELL (HEAVY) 10 KNEE TO ELBOW 10 HAND RELEASE PUSH UP 200 METERRUN WITH MED BALL  

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