305-89POWER

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June 25, 2017

EMOTM for 10 minutes
1 Power Snatch + 2 Overhead Squats
WOD
Tabata
T2B
Burpees
Sit ups
Pistols 

June 25, 2017

5 sets
3 reps
1-1/4 Bench Press
WOD
10 Rounds for time.
Run 200 meters
10 Hang Power Cleans (95/65) (RX+ 135/95)
(32 minute CAP)  

June 25, 2017

3-3-3-3-3
Deadlift (no alternate grip)
WOD
20 minute AMRAP
20 Reverse Lunges (with MB held at chest 20/14) (10 each leg)
10 Chin ups
5 Push Press (95/65) (RX+ 135/95)  

June 25, 2017

EMOTM for 10 minutes
5 Power Clean (RX+ 3 touch and go)
WOD
For time.
27-21-15-9
KBS (55/35)
Box Jumps (20/16)
Clapping Push ups
(15 minutes or faster)  

June 25, 2017

5 sets
20 Single Arm DB Rows (off bench or box) (10 each arm)
S/S
7 Strict HSPU (sub for 25 second HS Hold, negatives, or some type of inversion)
WOD
3 rounds for time.
Run 400 meters
30 Front Squats with MB held at chest (20/14)
30 Double Unders (sub 3:1)
(16 minutes or fas...

June 16, 2017

20 minutes to work up to a heavy 3RM

Bench Press

WOD

5 Rounds for time.

15 DB Hang Squat Cleans (35/20) 

21 Push ups

Run 100 meters 

June 15, 2017

20 minutes to work up to a heavy 3RM

Hang Squat Snatch 

WOD

20 minute AMRAP

Run 400 meters

50 Double Unders (3:1) 

June 14, 2017

20 minutes to work up to a heavy 3RM

Power Clean

WOD

5 rounds for reps of:

1 minute Box Jumps (20/16)

1 minute KBS (55/35)

1 minute Push Press (75/55) 

rest 1 minute 

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