Monthly Archives

AUGUST 15, 2014

“FREAK” “FRAN” 21 THRUSTERS  115/85 21 PULL UPS “EVA” 800 METER RUN 30 KETTLE BELL SWINGS  70/40 30 PULL UPS “ANNIE” 50 DOUBLE UNDERS 50 AB MAT SIT UPS “KELLY” 30 box jumps 30 wall ball

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AUGUST 14, 2014

5 ROUNDS IN 4 MINUTES 400 METER SPRINT 2 ROPE CLIMBS REST OF TIME AS MANY WALL BALLS SCORE IS TOTOAL WALL BALLS

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AUGUST 13, 2014

8 DEADLIFTS 7 CLEANS 6 SNATCHES 8 PULL UPS 7 CHEST TO BAR 6 BAR MUSCLE UP 6 DEAD LIFTS 5 CLEANS 4 SNATCHES 6 PULL UP 5 CHEST TO BAR 4BAR MUSCLE UP 4 DEAD LIFTS 3 CLEANS 2 SNATCHES 4 PULL UP 3 CHEST TO BAR 2 BAR MUSCLE UP

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AUGUST 12, 2014

5 ROUNDS FOR TIME 15 BOX JUMPS 30 DOUBLE UNDERS 15 SUMO DEAD LIFT HIGH PULL   SKILL/STRENGTH DEAD LIFTS AND RING DIPS

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AUGUST 11, 2014

400 METER RUN 10 POWER CLEANS 135/95 10 PULL UPS 400 METER RUN 8 POWER CLEANS 10 PULL UPS 400 METER RUN 6 POWER CLEANS 10 PULL UPS 400 METER RUN 4 POWER CLEANS 10 PULL UPS 400 METER RUN 2 POWER CLEANS 10 PULL UPS

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August 8, 2014

METCON 3 ROUNDS FOR TIME 400 METER RUN 25 THRUSTERS 95/65 50 DOUBLE UNDERS

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August 7, 2014

METCON 20 HANG CLEANS 135 5 HAND STAND PUSH UPS 300 METER RUN 20/14 BALL 15 HANG CLEAN 135 10 HAND STAND PUSH UP 300 METER RUN 5 HANG CLEAN 10 HANG CLEAN 15 HAND STAND PUSH UP 300 METER RUN 5 HANG CLEAN 20 HAND STAND PUSH UP 300 METER

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August 6, 2014

METCON 25-20-15-10-5 POWER SNATCH 95/65 WALL BALL 20/14 10 BOX JUMPS AFTER EACH SET

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August 5, 2014

METCON 21-15-9 DEADLIFTS 225/155 KETTLE BELL SWINGS 70/35 400 METER RUN

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August 4, 2014

METCON 4 ROUNDS FOR TIME 500 METER ROW 10 SQUAT CLEAN TO THRUSTER 115/65 400 METER ROW

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