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  • WOD: A1. Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds A2 4X Max Effort Strict HSPU (in UB sets of 3 AFAP) - rest exactly 90 seconds B. For time: Row 60 Cal *Rest 2:00 30 Muscle-Ups *Rest 2:00 30 Clean & Jerks (anyhow) 135/95# (20 Min Time Cap) Weightlifting: 1) Haulting snatch [...]


    26 Jan, 2015
  • A. 4X15 Toes to bar (attempt unbroken) + 20 OH Walking Lunges (45/25)– rest EXACTLY 90 seconds B. 25 min AMRAP 25 Wall Balls 20/14# 25 Burpee Box Jumps 24/20″ 25 KB Swings 24/16kg Related posts: Last Call Jan 21 2015 Registered? Jan 18th 2015 Jan 12th 2015


    25 Jan, 2015
  • A. Snatch Complex 1 Hang Power Snatch 1 Squat Snatch 2 OH Squat B. 2 Rounds of: 50 Pull Ups 50m Front Rack KB Walking Lunges (1.5/1) 800m Run Related posts: Dec 9th 2014 Nov 6 2014 Dec 15 2014 Jan 9th 2015 Dec 4, 2014


    22 Jan, 2015
  • WOD: A. Clean and Jerk Complex work up to a heavy complex of: Squat Clean + Front Squat + Jerk B. Three Rounds for Time: 30 Wall Balls, 20/14 30 Sumo Dead High Pulls, 75/55 40 Box Jumps, 20″ 40 Push Press, 75/55 20/15 Cal Row rest exactly 1 minute after each round. Weightlifting: 1) [...]


    21 Jan, 2015

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