January 16, 2018

BUILD A. BB split squats 8,8,6 ea leg @2111 Rest 1 min btw legs B. 3 sets Plate depth push ups x12 DB see saw rows x10 BREATHE For Time 50 RKBS (24/16) 21 WB 21 Pull ups 15 STO (95/65) 15 CTB 9 [...]

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January 14, 2018

BUILD A1. CGBP DB press x12 A2. BB Landmine row x10 3 rds of A B. 2 sets KB T plank side hold x:30 ea DB pullover x10 1/2 kneeling banded face pulls BREATHE AMRAP 5 12 T2B 20 DB walking lunges 30 [...]

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January 11, 2018

BUILD A. Back squats build to a heavy in 12 min B. Back squats 3×5 @70-75% of A BREATHE For Time 400m run (200 mountain climbers) 20-18-16-14-12 Alt DB Snatches 20-20-20-20-20 WB 400m run  

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January 9, 2017

BUILD A. DL build to a moderate TNG double in 10 min B. EMOM 5 3 DL @70% of A 6 split lunge jumps BREATHE 12 MIN clock 21-15-9 Cal row 9-15-21 Burpee over erg AMRAP row M until 12 min mark *score [...]

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January 7, 2018

OPEN WOD 11.5 Complete as many rounds and reps as possible in 20 minutes of: • 5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg) • 10 Toes to bar • 15 Wall balls (M: 20lbs to 10′ target, [...]

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