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May 31, 2017

3 attempts to find athletes 1 RM at each of the following movements

Front Squat

Push Press

Power Clean

May 31, 2017

5 RFT

30 DU

20 K2E

10 HSPU

May 30, 2017

50 Sit Ups

25 Box Jumps 24/20

15 Deadlift @ BW

12 Deadlift @ BW

9 Deadlift @ BW

25 Box Jumps

50 Sit Ups

10 Burpee penalty for broken Deadlift sets

May 26, 2017

Strength: Front Squat 2x5 1xMR

WOD

40 synchronized KB Snatches 53/35 alt. Arms

40 synchronized Goblet lunges 53/35 1 Ct.

30 synchronized KB Snatches 53/35 alt. Arms

30 synchronized Goblet lunges 53/35 1 Ct.

20 synchronized KB Snatches 53/35 alt. Arms

20 synchronized Goblet lu...

May 25, 2017

3 rds

1 min on 1 min off

Burpees

SDHP 75/55

Slam Ball 25/15

Thrusters 75/55

May 24, 2017

Strength:  pwr clean 2x5 1xMR.   Push Press 2x5 1xMR

WOD

8 min AMRAP

2 Squat Clean 185/125

50 DU

May 23, 2017

20 min AMRAP

400m run

15 TTB

10 ohs 95/65

May 22, 2017

Strength:  Front Squat 2x5 1xMR

WOD

5 rft

21 Strict Press 75/55

21 Banded Good Mornings

May 19, 2017

Partner WOD

400M medball carry

40 push press(95/65)

40 Medball squat clean throw

40 medball sit ups

400M medball carry

30 push press

30 medball squat clean throw

30 medball sit ups

400M medball carry

20 push press

20 Medball squat clean throw

20 medball sit ups

400M medball carry

10...

May 18, 2017

Strength

Front squat

WOD

In 15 min

Ladder

1,2,3...Bear complex(3/4 BW)

2,4,6...bar over burpees

20,40,60...DUs

Ex. 1 bear complex, 2 bar over burpees, 20 DUs

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