03/22/2018

Cluster 5’s EOMOM 16: 5 Clusters Add or Remove weight as needed. A miss or pausing more than 1 second on the ground means lower the weight.

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March 19, 2018

03/21/2018

Push Press Hundo (20 minute cap) For time: 20 sets of 5 reps: Push Press at 60% 1RM Shoulder Press. You can combine sets but you must do a multiple of 5 (5, 10, 15, etc) each set. AMRAP 15 15 Power Snatches (75/55 lbs) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders

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March 19, 2018

03/20/2018

EMOM 15: 4 Back Squats Use 60% of your 1RM back squat. “Angie” For Time: 100 Pull ups 100 Push Ups 100 Sit Ups 100 Air Squats Scaled: 10 sets of 10 pull ups, push ups, sit ups, and air squats.

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March 19, 2018

03/19/2018

Open WOD 18.4 9-minute time cap: 21-15-9: Deadlifts (225/155) HSPU Then: 21-15-9 Deadlifts (315/205) After each set of heavy deadlifts, do 50’ of handstand walk (25’ down, 25’ back). Scaled: Deadlifts at 135/95 and hand-release push ups, then deadlifts at 185/135 and 50’ of bear crawl. Masters: 21-15-9: Deadlift (185/125) Push Press (95/65) then 21-15-9:…

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March 19, 2018

03/13/2018

Tempo Bench Press 3211 7 sets of 5 reps, start at 50% 1RM bench and work up as heavy as you can. 3 second descent, 2 second hold on chest, 1 second ascent, 1 second hold at top, each rep. AMRAP 10 2 Rope Climbs 250m Row 10 Push Ups

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March 12, 2018

03/15/2018

Pull Up Strength 7 sets of 3-5 Pull Ups at tempo 3111. 1 second to get chin over the bar, 1 second hold, 3 second descent, 1 second hang at the bottom. Jump into the pull up if you need to, For time: Row 5,000 meters

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March 12, 2018

03/14/2018

Handstand Tech 15 sets: 1 Handstand kick up 1 Handstand push up -or- 1 Handstand kick up 1 Push Up Triple Two AMRAP 5: 12 KB Snatch (53/35) 12 Burpees Then rest 2 minutes, then AMRAP 5: 12 KB Push Press 12 Air Squats Then rest 2 minutes, then AMRAP 5: 12 Cal Airdyne 12…

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March 12, 2018

03/12/2018

CF Open 18.3 2 Rounds for time (14 min cap) 100 Double Unders 20 OHS (115/80) 100 Double Unders 12 Ring Muscle ups 100 Double Unders 20 DB Snatch (53/35) 100 Double Unders 12 Bar Muscle ups Masters: 75/55lb OHS, 35/20lb DB snatch, Chest to Bar pullups instead of muscle ups. Scaled: 45/35lb OHS, 35/20lb…

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March 12, 2018

03/08/2018

EMOM 15 Clean Complex Every minute, do: 1 Power Clean 2 Jerks 2 Front Squats Start around one of these percentages: 30% 1RM back squat, 50% bench press, or 70% shoulder press. FGB Style Triplet 3 Rounds, 30sec each station: Russian KBS (53/35) Rest Airdyne Calories Rest Goblet Squat (same KB) Rest

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March 5, 2018

03/07/2018

Alternate EMOM 16: Odd: 20 seconds of Rowing for Calories Even: 20 seconds for max reps Ring Pushups Max Heigh Box Jump Build up to a max height box jump for 1 rep from a standstill.

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March 5, 2018
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