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  • Monthly Archives: June 2016

    WOD, Saturday, 11.06.2016

    Olympic Lifting: Within 15 Minutes to build to a heavy complex of 5 x 3 Power Cleans at 75-80% of 1RM For Strength: Within 22 Minutes 3 x 5 Back Squat 5 @50 % – 5 @ 60% – 5@70% of 1RM Then 20 RM Back Squat Aim for 60-70% […]

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    WOD, Friday, 10.06.2016

    For Strength: 5 x 5 Hollow Pull ups -> Hollow Pull ups 3 Seconds Ascend + Descend 5 x 5 Full hollow negatives -> Full hollow negatives with 3 second pause with chin over bar 5 x 30 second hollow active hang + 10 Ring Rows For Conditioning: In Pairs […]

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    WOD, Thursday, 09.06.2016

    For Strength: 5 x 5 Hand Stand Push ups -> 5 Deficit Hand Stand Push ups 5 x 5 Negatives -> 5 Abmat Scale 10 Hollow Push ups -> 5-10 Pike on box HSPU Conditioning: For Time 12 Minute Cap 50 Russian Kettle Bell Swings 32/24 24/16 16-12/12 40 Sit […]

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    WOD, Sunday, 05.06.2016

    Olympic Lifting: Within 15 Minutes to build to a heavy complex of 2 Hang Cleans + 1 Clean For Strength: Within 22 Minutes 3 x 5 Back Squat 5 @50 % – 5 @ 60% – 5@70% of 1RM Then 20 RM Back Squat Aim for 60-70% of 1RM *The […]

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    WOD, Monday, 06.06.2015

    For Strength: 5 x 5+5 Goblet hold Weighted Step Ups Alternate with 4 x 5-10 V Sit Ups/chest to knee sit ups/hollow rocks   6 Minute AMRAP 8 Toes to Bar/Knees to Elbow/HK 32 Double Unders Rest 1 Minute 6 Minute Amrap 8 Push ups/Kneeling/Rings 16 Squat Jumps/Squats – People […]

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    WOD, Saturday, 04.06.2016

    For Strength:   5 x 5 Hollow Pull ups -> Hollow Pull ups 3 Seconds Ascend + Descend 5 x 5 Full hollow negatives -> Full hollow negatives with 3 second pause with chin over bar 5 x 30 second hollow active hang + 10 Ring Rows ALT With 5 […]

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    WOD, Friday, 03.06.2016

    For Strength: 5 x 5- 10 Pike on box Hand Stand Push ups For Conditioning: In Pairs 6 RFT 14 CAP 10 Deadlifts   100/70   90-70/60-50   60-40/40-30 15+15 Jumping lunges/Lunges 24 Wall balls 9/6 6/5   5-3/3 *Split the work however you choose

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