305-89POWER

8771 SW 133rd St, Miami, FL 33176, USA

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January 31, 2018

EMOTM for 10 minutes
7 KBS (55/35)
7 Box Jumps (20/16)
WOD
5 rounds for time
Run 400 meters
30 Deadlifts (135/95) (RX+ 185/135)
30 Pistols (15 each leg alternating)
(25 minutes or faster) 

January 30, 2018

4 sets
20 Straight Arm Lat Pull downs
S/S 20 Barbell Curls (45/35)
WOD
For time.
10-9-8-7-6-5-4-3-2-1
Strict Press (95/65)
Strict Pull ups
(13 minutes or faster) 

January 29, 2018

10-10-10-10-10
Back Squats
WOD
For time.
Run 400 meters
50 Walking Lunges
50 Sit ups
Run 400 meters
50 Wall Ball Shots (20/14)
50 Sit ups
Run 400 meters
(15 minutes or faster) 

January 29, 2018

5 sets
20 cal AB for time (post slowest and fastest time)
WOD
For time.
21-15-9
Power Cleans (135/95) (RX+ 155/105)
Burpees
(10 minutes or faster) 

January 26, 2018

EMOTM alt. for 10 minutes
5 HSPU (sub for seated press or other inversion option)
10 Pistols (5 each leg NOT alternating)
WOD
For time.
30 Clean and Jerk (135/95) (RX+ - 50 reps at 155/105)  

January 24, 2018

3-3-3-3-3
Bench @tempo 4041
WOD
3 rounds for time.
Run 800 meters
50 KBS (55/35)
(20 minutes or faster)  

January 23, 2018

EMOTM alt. for 10 minutes
5 Hang Power Snatch
7 Box Jumps (24/20)
WOD
5 cycles
3 minute AMRAP
5 Deadlifts (135/95) (RX+185/135)
7 Push ups
20 Double Unders
rest 1 minute 

January 22, 2018

3-3-3-3-3
Push Press (from racks)
WOD
For time.
30 Overhead Walking Lunge Steps (25/10) (RX+ 35/15) (in place) 

30 KB Sumo Deadlift High Pull (55/35)

30 Slam Balls (30/20)

30 Weighted Step ups (with slam ball held at chest)

30 Dips (sub with bar, cable, or box) 

30 Weighted Sit...

January 21, 2018

EMOTM for 10 minutes
1 Cluster (Squat Clean Thruster)
WOD
5 rounds for time.
Run 400 meters
25 Pull ups
(20 minutes or faster) 

January 18, 2018

EMOTM for 10 minutes
10 DB Snatch (5 each arm alt) (50/30)
WOD
20 minute AMRAP
5 Handstand Push ups
10 Pistols (5 each leg alt.)
15 Pull ups

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