March 16, 2017

BUILD A. BB RDL 3×12 B. SA DB reverse lunge 3×10 ea C. Star plank holds 3×20 sec ea BREATHE 3 rounds 5 DL 205/155 10 KB step ups (20/16KG) 15 T2B *rest 90 sec 10 KB step ups 4 DL [...]

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March 15, 2017

BUILD A. Deadlift x2 plus 1 Power clean build to a heavy in 5 sets BREATHE EMOM 8 1 PC plus 10 DU ea min *add 1 clean ea min rest 3 min 5 sets Row :30 sec hard rest :30 sec

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March 14, 2017

BUILD A1. Land mine BB press 3×12 (1/2 kneeling) A2. 1 arm FC x50m ea A3. L sit x :15 sec 3 rounds of A with 2 min rest btw rds BREATHE AMRAP 12 30 cal row 20 push press 75/55 10 burpees 5 MU

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March 13, 2017

BUILD A. Front squats 6,6,5,5 B1. Ring rows @3111 x12 B2. KB Front rack wall sits x45 sec AHAP B3. 10 ea banded Pallof press x10 ea BREATHE For Time 75 WB rest 2 min 75 WB rest 2 min 100 DU

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March 11, 2017

TEAM WOD One of Coach Breezy’s favorite CF WOD “CHIEF” Partner style 5 rounds of 3 min AMRAPS with 1 min rest 3 power cleans 135/95 6 push-ups 9 air squats *partner follows [...]

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March 8, 2017

BUILD A. BB upright row 3×8 B. Pendlay Rows 5,5,3,3 C. 3 RNFT :20 top ring support 10 banded face pulls 25M double KB OH carry BREATHE Every 3 min x5 sets 200m run 3 snatches 135/95 2 sets [...]

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