Sept 17, 2017

BUILD A. Accumulate 3 rounds 1 RC 50M SA FC AHAP 8 1/2 Kneeling KB press ea (1 KB held in front rack and press with other arm) TEAM WOD Every 4 min x5 rounds :30 MX burpees ea partner 200m run [...]

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Sept 16, 2017

TEAM WOD 3 person team Each team completes each AMRAP 1 Partner at each movement, split anyway AMRAP 5 MX cal AB KB front rack hold MX UB WB *score is calories and biggest WB set -REST 2 AMRAP 5 [...]

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Sept 14, 2017

BUILD A. BB front rack lunges @21×1 3×12 per leg (rest 1 min btw legs) BREATHE AMRAP 4 12/9 cal row 3 power cleans 185/115 -REST 2 min AMRAP 4 150/100m row 3 squat cleans 135/95 -REST 2 [...]

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Sept 13, 2017

BUILD A1. BB strict press x8 A2. Chin ups weighted x3-5 reps 3 rds of A B. EMOM 6 Odd min.. :30 MX double KB OH carry Even min. :30 over bar chin hold BREATHE “HELEN” 3 rounds for [...]

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9/12/17

BUILD A. 3 position snatch grip DL 5,5,3,3 B1. SA ring row x10 ea B2. SL snatch grip RDL x8 ea 2 rounds of B BREATHE 4 RFT 10 alt DB snatches 50/30 5 T2B 25 DU 5 T2B 10 burpees

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