28/6/17

28/6/17

Let's get fit and chill a bit at the same time! A. 3 x 400 m sled Push @ BW with a partner Rest As Needed B. 4 Rounds of: 20 Russian Twists 10 Strict TTB 20  Hollow Rocks\ 1…

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26/6/17

26/6/17

A. EMOM X 10 min 2 Power Cleans + 2 FS building starting at #135 B. 5 RFT: 10 Power Snatches (95/65) 10 Box Jump Overs (24/20")

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25/6/17

25/6/17

A. 12 min EMOM Odd 6 HSPU Even 6-8 Strict Pull Ups or 8-10 Ring Rows B. 3 RFT of: 800m Run 12 power snatches #95/65 9 burpees

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23/6/17

23/6/17

"Funky Friday" A. 5 RFT:  8 DB Power Snatches (100/70) (4/side) 12 Burpee Box Jump Overs (24/20") B. For Quality 8 Rounds (20 sec. on 10 off) Tabata: Hollow Hold B. For Time: 2x 400m D-Ball/ Sandbag  Carry While Partner…

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21/6/17

21/6/17

A. AMRAP 7: Wallballs (20/14) *EOTM: 5 Deadlifts (225/155) B.  Rowing Conditioning  12 Rounds: 20 Cal Row Rest 1:00 between rounds

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20/6/17

20/6/17

A. EMOM 1-3 Clean #135/95 4-6 Snatch #135/95 B. For time: (20 min CAP) 30 Cal/ 400 m Run 30 BJ Over #24/20 30 Power Snatches #75/55 30 TTB 30 P0wer Snatch #75/55 30 BJ Over #24/20 30 Cal /…

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