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Archive for July, 2014

July 7, 2014

EMOM – 15
Min 1 – 100m Sprint
Min 2 – ME Pull Ups or MU
Min 3 – Rest
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EMOM – 10
Odd – Cal Row 15/12
Even – 8-12 Squat Cleans 95/65

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July 6, 2014

A. BS 6×2@80%
B. Press 3@70%, 3@80%, ME@90%, 3@80%
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AMRAP – 8
5 OHS
10, 20, 30…. Double Unders

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July 3, 2014

3 Rounds for time or 30min AMRAP
19 Thrusters
43 Burpees
19 Pull Ups
45 KBS
125m Wgt Run
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Open post to read more about MSgt Jefferson Donald Davis

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July 2, 2014

General Track
Back Squat 3×3@95%
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AMRAP – 6
5 Hang Power Clean
7 Box Jumps
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3×15 Banded Good Mornings
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Strength Track
A. 5 sets Power Snatch + Hang Snatch
B. BS 3×3@95%
C. Bentover Row 4×6
D1. Banded Good Mornings 3×15
D2. L-sit/L-hang Accumulate 3min

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July 2, 2014

EMOM – 8
1-3 MU or MU progression
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3 sets
100m Run
20 Wall Ball
100m Run
30 HRPU
100m Run
40 situps
rest 4 min

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