November 17, 2017

BUILD A. 1 PS + HPS + 1 Snatch Build in 6 sets B. Mid line work 2 RNFT 14 ring saw plank rows 20 BB landmine rotations :30 MX DU BREATHE Every 2 min x5 3 TNG PS @60% 5 pullups 7 KB burpees

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November 16, 2017

BUILD A. Wide stance box squats 6,5,4,4 B. 2 RNFT BB RDL x12 Ring rows @31×2 x8 BREATHE 14 min running clock 30 back squats 135/95 30 ring push ups 30 alt lunges 135/95 30 K2E Max distance [...]

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November 15, 2017

BUILD A. Build to a tough TNG DL triple in 5 sets B. DL 3×5 @70% of A BREATHE 9 min Ascending ladder 1 DL + 1 HPC + Squat clean (135/95) 30 DU *Add 1 rep squat clean ea rd DL, HPC stay at 1 [...]

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November 14, 2017

BUILD A1. BB strict press @21×1 x8 A2. Strict chin ups @21×1 x 3-5 reps 4 sets of A rest 1 min btw B. SA KB waiter walk 2 min MX distance switch arms ea time down BREATHE EMOM 12 Min [...]

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November 13,2017

BUILD A. Thruster 4,4,3,2 from the rack B. SA DB row @21×2 4×5 ea BREATHE 3 rounds with :45 rest btw rounds 15/12 cal row 12 KB thrusters 9 burpees over the erg -REST 1 min 3 RFT 9 [...]

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November 11, 2017

Complete as many rounds as possible in 10 minutes of: • 8 Toes to bar • 35 pound Dumbbell thruster, 8 reps • 35 pound Dumbbell walking lunge, 12 steps REST 2 min 100 cal row every min on the min [...]

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November 8, 2017

BUILD A. Build to a heavy DL double in 15 min B. 3×5 DL @60-65% of A BREATHE 3 RFT 10 alt front rack lunges (95/65) 10 box overs -REST 2 min 3 RFT 200m run 20 alt KB snatches (24/16)

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