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04/27/2017

1 mile run20 deadlifts (185,125)
800 m run
20 deadlifts
600 m run
20 deadlifts
400 m run
20 deadlifts
200m run

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04/25/2017 Tuesday

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04/25/2017 Tuesday

Partner of 2

100 Double unders 50 HSPU ( partner holding HS hold)
50 TTB ( partner hanging from bar)
50 STOH ( partner holding bar in front rack) 115/75
50 Alternating lunge ( partner rest) same weight

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04/24/2017

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04/24/2017

Snatch 5@50
4@60
3@70
2@80
1@ 85-90

 

EVERY 2 MIN ON THE MIN
3 HSPU
3 burpee box jump over
add one rep every 2 min to each until you fail. If you fail prior to 14 min keep going until the 14 min mark

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04/21/2017 Friday

Back squat 5x3 @80% 

emom 9

1- max wallballs  

2 max pvc pipe sit ups  

3-rest

rest 5 min

emom 9

1-max ttb

2- max kettle bell snatches  

3- rest

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04/18/2017

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04/18/2017

Happy Birthday Alex!! 

 

Teams of 2

100Power Snatch 
100 TTB
50 HSPU
50 Syncro Bar Over Burpees
*first 3 can be split up anyway, the Burpees must be done together.

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4 super sets of

4 heavy thruster
20 box jump
Rest 2 min

AMRAP 7 min3 bar Muscle ups ( 3 ctb)
6 CTB pull ups. ( 3 regular pull ups
50 Double unders

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