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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2019 July 23

For time:– Run, 200 m– 20 Hang Power Snatches, 95/65 lbs– Run, 200 m– 20 Push Press, 95/65 lbs– Run, 200 m– 20 Hang Power…

2019 July 22

Barbara 5 rounds, each round for time, of:– 20 Pull-ups– 30 Push-ups– 40 AbMat Sit-ups– 50 Air Squats Rest 3 mins between each round.   Do not…

2019 July 20

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:Station 1 –…

2019 July 19

Overhead Squat 5-5-5-5-5*go on every 5minutes

2019 July 18

Death By Row/Bike Calorie With a continuously running clock perform:1 Row/Bike Calorie in the first 1 min2 Row/Bike Calories in the second 1 min3 Row/Bike…

2019 July 17

5 rounds, each round for time, of:– 12 Burpee Over Barbell (Double Jump)– 12 Chest-to-bar Pull-ups– 12 Power Cleans, 115/75 lbs Rest 2 mins between…

2019 July 16

Complete as many rounds as possible in 12 mins of:– Run, 100 m– 10 Wall Balls, 20/14 lbs– 10 Push-ups

2019 July 15

Deadlift 2-3-5-10-2-3-5-10 Use the same weight for each set. *rest 3minutes between sets

2019 July 12

Each for time:Run: 6x 400 m*rest 2-3minutes between efforts*Replace each 400 m of running with 1200 m on Schwinn Airdyne OR 500 m on the…
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2019 July 23

For time:– Run, 200 m– 20 Hang Power Snatches, 95/65 lbs– Run, 200 m– 20 Push Press, 95/65 lbs– Run, 200 m– 20 Hang Power…

2019 July 22

Barbara 5 rounds, each round for time, of:– 20 Pull-ups– 30 Push-ups– 40 AbMat Sit-ups– 50 Air Squats Rest 3 mins between each round.   Do not…

2019 July 20

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:Station 1 –…

2019 July 19

Overhead Squat 5-5-5-5-5*go on every 5minutes

2019 July 18

Death By Row/Bike Calorie With a continuously running clock perform:1 Row/Bike Calorie in the first 1 min2 Row/Bike Calories in the second 1 min3 Row/Bike…

2019 July 17

5 rounds, each round for time, of:– 12 Burpee Over Barbell (Double Jump)– 12 Chest-to-bar Pull-ups– 12 Power Cleans, 115/75 lbs Rest 2 mins between…

2019 July 16

Complete as many rounds as possible in 12 mins of:– Run, 100 m– 10 Wall Balls, 20/14 lbs– 10 Push-ups

2019 July 15

Deadlift 2-3-5-10-2-3-5-10 Use the same weight for each set. *rest 3minutes between sets

2019 July 12

Each for time:Run: 6x 400 m*rest 2-3minutes between efforts*Replace each 400 m of running with 1200 m on Schwinn Airdyne OR 500 m on the…
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