1/18/2016 W.O.D.

quotes-mlk-challenge-controversy

Strength: Cleans 5 @ 65% of 1RM 5 @ 75% 5+ @ 85% MetCon: “MLK” 63 Push-Press(95/65) (Year of “I haveĀ a dream Speech”) 64 Wallballs (Year the Civil Rights Act was passed) 64 Box Jumps (Year he won the Nobel Peace Prize) 65 Double Unders/ 195 singlesĀ (Year voting rights passed) 68 Sit-Ups (Year MLK was […]

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1/15/2016 W.O.D.

“Grace” 30 Clean and Jerks (135/95) 5 Min rest “Helen” 3 Rounds 400m Run 21 KB Swings (55/35) 12 Pull-Ups

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1/13/2016 W.O.D.

Strength: Deadlifts 5 @ 75% of 1RM 3 @ 85% 1+ @ 95% MetCon: 7 Rounds 20 Goblet Squats (55/35) / (70/55) 200m Run

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1/12/2016

Skill: Butterfly Pull-Up Progressions / Pull-Up Strength MetCon: 5 Min AMRAP 5 Pull-Ups 10 Cleans (95/65) / (135/95) Rest 1 Min 5 Min AMRAP 5 S.D.H.P. 10 Box Jumps rest 1 min 5 Min AMRAP 5 HR Push-Ups / H.S.P.U.s 10 Sit-Ups

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1/11/2016 W.O.D.

Strength: Cleans 5 @ 75% of 1RM 3 @ 85% 1+ @ 95% MetCon: 800m Run 25 Deadlifts (135/95) / (225/155) 25 Burpees 600m Run 20 Push Press (95/65) / (115/75) 20 Wallballs 400m Run 10 Front Squats (95/65) / (115/75) 10 KB Swings (55/35) / (70/55) 200m Run

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1/7/2016 W.O.D.

Skill: Kipping MetCon: 4 Rounds “1 minute” Stations Burpees Floor Wipers (95/65) Knees-2-Elbows KB Swings Rope Climbs

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1/6/2016 W.O.D.

Strength: Deadlifts 3 @ 70% of 1RM 3 @ 80% 3+ @ 90% MetCon: 21-18-15-12-9-6-3 KB Snatches (45/25) / (55/35) HR Push-Ups / H.S.P.U

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1/5/2016 W.O.D.

Skill: Squat Clean Technique MetCon: 10 Min E.M.O.M 3 Back Squats (135/95) From the Ground Everytime Rest 2 Mins 40-30-20 Wallballs 400m Run after each set

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