5-17-14
Complete for time: Run 400 25 Pull ups 50 Push ups 75 Squats Run 800 25 Pull ups 50 Push ups 75 Squats Run 400
5-16-14
Complete for time: 21 Power Snatches, 115/75 21 Lateral Barbell Burpees 15 Overhead Squats, 115/75 15 Lateral Barbell Burpees 9 Squat Snatches, 115/75 9 Lateral Barbell Burpees Pull Up Progression 7 sets of 7 unbroken pull ups, 1 minute Rest …
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5-15-14
Mobility Day – Hamstring/Posterior Chain Make Up Day – Pick a previous WoD GOAT Day – Work on your weaknesses or EMOM for 20 mins Odd: Push ups, 10/15 Even: Row, 8/10 calories
5-14-14
For Load Thruster, 3-3-3-3-3 5 Rounds for time: 200m Run 40 Double unders 10 Kettlebell Swings, 70/53
5-13-14
Complete for time 21-15-9 reps of: Dead Lifts, 225/155 400m Run Snatch Technique Work: A. Muscle Snatch X 3 B. Snatch Balance X 2 C. Snatch X 1 Complete 5 rounds of the above in order (A, B, C). Perform …
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5-12-14
“Filthy 50″ 50 reps for time of: Box Jumps, 24/20 Jumping Pull ups Kettlebell Swings, 35/26 Walking Lunge Steps Knee to Elbow Push Press, 45/35 Back Ext/Good Morning (w/barbell) Wall Balls, 20/14 Burpees Double Unders
5-10-14
As Many Reps as Possible in 20 mins: 20 Overhead Plate Lunges, 45/25 15 Russian Kettlebell swings, 70/53 10 Toes to bar 200m Run
5-9-14
Complete 3 rounds for time: 400m Run 10 Front Squats, 185/125 50 Double unders Work up to a heavy set: Power Clean + 5 Push Press The first and last push press are from front rack position – reps 2, …
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5-8-14
Mobility Day Make Up Day GOAT Day OR>>> 3 Rounds for time Run 400 meters 21 Burpees BUT>>>Definitely work on your moblity!!!
