Clean and Squat

Wednesday, August 13, 2014 Squat Clean(20 minutes) Build up to a 1 rep max Then, EMOM for 7 minutes: 3 Squat cleans at 70% of today’s max This has already been an awesome week of wods.  Heavy lifting on Monday with a short burner and then...

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Attack Your Weakness

Tuesday, August 12, 2014 For Time: 400 Meter Run 21 Overhead Squats (95,65)(75,45)(55,35) 21 Kettlebell Swings (53,35)(44,26)(26,18) 400 Meter Run 15 Overhead Squats 15 Kettlebell Swings 400 Meter Run 9 Overhead squats 9 Kettlebell Swings 400...

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Heavy

Monday, August 11, 2014 Back Squat: 75%x5, 85%x3, 95%x1+ Press: 75%x5, 85%x3, 95%x1+ Then, (from the Battle to the Summit competition) 5 Rounds for time: (10 minute cap) 3 Power Cleans(165,115)(135,95)(55,35) 5 Hand Release Push-ups 7 Over the...

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Equality

Saturday, August 9, 2014 In teams of 2 complete: 5 Minutes, Row for calories(2.5 minutes each) 4 Minutes, Alternating 1 Burpee +  1 Wall Ball (20,14)(14,10)(10,6) 3 Minutes, Alternating Box Jumps (24,20)(step up) 2 Minutes, Alternating Toes to...

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400

Friday, August 8, 2014 Deadlift: 70%x3, 80%x3, 90%x3+ Bench Press: 70%x3, 80%x3, 90%x3+ Then, 400 Meter run, Time Trial It is hard to believe it is already Friday!  What a great week of wods and achievements made by all.  Continue your fitness...

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Double Grace

Thursday, August 7, 2014 “Double Grace” For time:(15 min cap) 60 Clean and Jerks(135,95)(115,75)(55,35) Today we continue with another variation of a benchmark wod.   “Double Grace” happened to be the final workout at the...

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Build

Wednesday, August 6, 2014 Overhead Squat: Work up to a heavy single Snatch Balance: Work up to a heavy single Squat Snatch: Work up to a heavy single Today we will be doing some movements that many of you will not be familiar with.  This is why...

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