305-89POWER

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March 21, 2018

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August 27, 2017

1 mile run time trial
WOD
5 rounds for time.
50 Double Unders (3:1)
20 Push Jerks (115/85) (RX+ 135/95)
(18 minutes or faster)  

August 27, 2017

15 minutes to find 2RM Back Squat
WOD
5 rounds for time.
Run 400 meters
21 KBS (55/35)
(16 minutes or faster)  

August 27, 2017

EMOTM for 10 minutes
7 Toes to bar
9 Sit ups
WOD
For time.
21-15-9
Deadlifts (185/135) (RX+ 225/155)
Burpee Box Jumps (24/20)
(10 minutes or faster)  

August 27, 2017

15 minutes to find a 3RM Thruster
WOD
3 rounds for time.
2 rounds of Cindy
20 Wall Ball Shots (20/14)
(12 minutes or faster) 

August 27, 2017

EMOTM for 15 minutes
1 Full Snatch
WOD
Death by Power Cleans (115/85) (RX+ 135/95)  

August 21, 2017

EMOTM for 10 minutes
12 KBS (55/35)
WOD
Tabata
Double Unders
Burpees
Box Jumps (20/16)
Squats
(score is total reps)  

August 21, 2017

5 sets
Back Squats @tempo 5011 x 5 reps
WOD
For time.
100 ft. walking lunges
21 Pull ups
21 Sit ups
100 ft. walking lunges
18 Pull ups
18 Sit ups 

...

100 ft. walking lunges 

3 Pull ups 

3 Sit ups 

(15 minutes or faster) 

August 21, 2017

EMOTM for 10 minutes
5 Slam Balls (30/20)
5 Toes to Bar (sub for knee tucks)
WOD
3 rounds for time.
Run 400 meters
15 Hang Squat Snatch (75/55) (95/65)
(15 minutes or faster) 

August 21, 2017

5 sets
DB Single Arm Row (12 each arm)
S/S
DB Single Arm Press (12 each arm)
WOD
For time.
10-9-8-7-6-5-4-3-2-1
Deadlift (185/135) (RX+225/155)
Ring Dips (sub for bar or box)
(10 minutes or faster)  

August 20, 2017

EMOTM for 15 minutes
1 Power Clean
WOD
For time.
9-15-21
Thrusters (95/65)
Wall Ball Shots (20/14)
(12 minutes or faster) 

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