April 19, 2017

BUILD A. Push press x2 plus 1 Jerk 5 sets building B1. SÅ DB row x8 ea B2 20 wall runs 2 sets of B BREATHE 3 RFT 400m run 10 SA KB PP R AHAP 5 pull ups 10 SA KB PP L 5 CTB 10 HR push-ups 3 MU

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April 15, 2017

TEAM WOD CF HERO WOD “HELTON” 3 RFT 800m run 30 DB sq cleans 30 burpees *both partners run together *both partners also do all reps (one partner rest as other works) *partners alt [...]

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April 13, 2017

BUILD A1. Weighted RNT split lunge x8 ea A2. 50M FC AHAP 2 sets of A B. Back Squat 8,6,4 BREATHE EVERY 3 min x6 Row 300/275m :20 hang from bar (hollow hold) 10 RKBS AHAP :20 FLR

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April 12, 2017

BUILD A1. 1/2 kneeling DB press x8 ea A2. SA ring row x10 ea A3. Side plank x20 sec ea 2 sets of A B. Push Jerks 2.2 x4 BREATHE For Time 50 DU 20 GTO 95/65 40 DU 15 GTO 30 DU 10 GTO 20 DU 5 GTO

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April 11, 2017

BUILD A1. SL DB RDL x8 ea A2. Alt step ups x10 A3. BJSD x5 3 Rds of A Rest 2 min btw rds BREATHE AMRAP 30 400M run then 2 rds 5 DL 185/125 7 T2B 9 burpees over the bar 12 WB == Friendly reminder! [...]

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April 10, 2017

BUILD A.1 Hang Squat Clean every :30 x10 @65-70% B. Front squats @32×1 5,5,3,3 reps BREATHE 20 thrusters 75/55 10 strict pull-ups 8 strict HSPU 15 thruster 95/65 8 CTB 6 strict HSPU 10 [...]

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