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Wednesday 9 August 2017

Clean: 2 – 2 – 2 – 1 – 1 (70 – 90% +)

20 minutes

Do 12 / 8 dips between sets

THEN:

AMRAP for 8 Minutes of:

20 Overhead walking lunge with one KB #53 / 35

30 ABMAT Sit ups to standing with MedBall #20 / 14  (Scale: drop the standing, just sit up)

Score total reps

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Friday 4 August 2017

For Time:

100 Double Unders

40 Calorie Row

40 Knees to Elbows

40 Ring / Bar dips

40 KB SDHP #53 / 35

40 Push Press #45 / 35

40 Back Extensions

40 Burpee Box Jumps 24 / 20″

100 ABMAT Sit Ups

(Masters Scale: 2 Rounds of 15 or 20)

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Wednesday 2 August 2017

EMOM for 8 Minutes of:

Even: 15 Goblet Squats #53 / 35

Odd: 10 KB Snatch

Rest 3 Minutes

Alt EMOM for 15 minutes of:

0,3,6,9,12, – 6 Hang Power Cleans #135/95

1,4,7,10,13 – 12 Jumping Lunges

2,5,8,11,14 – 18 Russian Twist #45/25

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Friday 28 July 2017

With a running clock in 29 minutes:

From 0:00 – 5:00 Minutes:  AMRAP

Burpees

From 6:00 – 11:00 Minutes: AMRAP

7 Deadlifts #155 / 105  (Recommend building bar for Snatches and add weight for Deadlifts)

7 Box Jumps 24 / 20″

From 12:00 – 17:00: Minutes AMRAP

TGU # 40 / 30 Dumbell

From 18:00 – 23:00 Minutes: AMRAP

7 Snatches # 75 / 55

7 Push Ups

From 24:00 – 29:00 Minutes:

Calorie Row

(Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

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Tuesday 25 July 2017

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Partner WOD or on your own:

“GLEN”

30 Clean / Jerk #135 / 95  (Power Cleans)

Run 1 Mile

10 Rope Climbs

Run 1 Mile

100 Burpees

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