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Monthly Archives: June 2016

Friday 06.10.16

IMG_1989

WARMUP

2 rds
Row 250
5 push-ups
4 air squat
3 squat jumps
2 inch worm

2rds
200m run
5 burpees
4 air squats
3 superman
2 inch worm

WARMUP

METCON

20 Minute Time Cap
5 Thrusters
10 T2B
15 wallball
20 dbl under

CASH OUT

Day 10 100 Ab Challange

Thursday 06.09.16

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WARMUP

RED LINE - Group Mobility

METCON

5 ROUNDS
1 min each station with 30s transition

BIKE - calories
RUSSIAN KB SWINGS 53/35, 44/26
ROW - calories
DEADLIFT - 185/135, 135/95
BURPEES

record maximun number of reps/calories each round.

CASH OUT

DAY 9 of 100 ABs per day
(mix up V sit-ups, crunches, weighted, side to side)

Wednesday 6.8.16

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WARMUP
8 min
Jog 200
5 airsquat
5 inch worms
5 squat jumps
5 push ups
Repeat
METCON
4 WODs 6min each
Wod 1: 5 HSPU
10 Ball Slam 30/20
Wod 2: 5 Sq Clean 115/73, 95/53
10 CTB
Wod 3: 5 Split Jerk 115/73, 95/53
10 T2B
Wod 4: 5 OH Squat 115/73, 95/53
10 Barbell Push-ups
3 min transition between wods

CASH OUT
Day 8 100 Ab Challange

Tuesday 06.08.16

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WARMUP

1,000 Meter Row
1,000 meter row for time

SKILL WORK

BENCH PRESS
5x50 3x70 2x85
5x55 3x75 2x85
5x60 3x80 2+x85
Record max reps at 85%

WOD

PARTNER WOD
2 person teams
3 Rounds - 20 minute Time Cap
40 American KB Swings 53/35 - scaled 35/25
40 Box Jump 24"/20" must jump - scaled can step up
40 Thrusters 65/45 - scaled 45/35
40 Hand Release Push-ups

CASH OUT

DAY 8 of 20 day AB challenge
100 ABS any style