200m run
4 rounds
15 GHD
15 Box Jumps
15 Back Extensions
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May 082013
MuscleGeek
May 072013
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
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May 062013
“Ballsy”
1 arm swing – 30 sec L / 30 sec R
High Pull – 30 sec L / 30 sec R
Swinging Clean – 30 sec L / 30 sec R
Snatch – 30 sec L / 30 sec R
Reverse Lunge – 30 sec L / 30 sec R
Press – 30 sec L / 30 sec R
American Swings – 30 seconds
Plank – 30 sec
American Swings – 30 sec
Plank – 30 sec
Pushups - 30 sec
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May 042013
Amrap 12 minutes
Teams of 3
200m sandbag run
HPC
American Swings
200m keys the rotation. Everyone works!
May 032013
Back Squat
10@60%
8@65%
8@70%
8@75%
Front squat
5@60%
5@65%
5@70%
5@70%
Cash out – 100 reps of abs.
GHD, KTE, t2b, situps, v-ups, flutter kicks, leg lifts, floor wipers (not weighted)
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May 032013
Welcome new members!
Courtney, Giuseppe, Michele, and Danielle
And welcome back Mike Del and Carla!
May 022013
7 RFT
10 DB Snatch
100m SPRINT!
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