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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 8

Complete as many rounds as possible in 10 mins of:20 Double Unders2 Power Snatches, 70% 1RM

2019 July 6

8-6-4-2 reps, for time of:– Toe assisted Muscle-up– Squat Clean, 135/95 lbs– Push Jerk, 135/95 lbs Rest 5 mins between workouts. 25-20-15-10 reps, for time…

2019 July 5

15-12-9 reps, for time of:– Burpee– Chest-to-bar Pull-up5min rest15-12-9 reps, for time of:– Burpee– Pull-up*19min cap

2019 July 4

Nancy – 5 rounds for time of:– Run, 400 m– 15 Overhead Squats, 95/65 lbs*18minute time cap

2019 July 3

Clean & Jerk 1-1-1-1-1-1-1*go on every 4minutes

2019 July 2

For time:– Run, 800 m– 50 Dumbbell Push Press– 50 Hollow Rocks– Run, 400 m– 35 Dumbbell Push Press– 35 Hollow Rocks– Run, 200 m–…

2019 July 1

Complete as many rounds as possible in 15 mins of:– 1 Power Clean, pick load– 3 Strict Pull-ups– 6 Hand Release Push-ups– 9 Air Squats

2019 June 29

For time:Run, 800 m— then —8 rounds:– 5 strict pull-ups– 5 strict handstand Push-ups– 10 Kettlebell Swings, 2/1.5 pood— then –Run, 800 m— then —5…

2019 June 28

2 rounds, each round for time, of:– Handstand Walk, 15 m– 50 Burpees– Handstand Walk, 15 m– Rest 3 mins between each round.*21min time cap

2019 July 8

Complete as many rounds as possible in 10 mins of:20 Double Unders2 Power Snatches, 70% 1RM

2019 July 6

8-6-4-2 reps, for time of:– Toe assisted Muscle-up– Squat Clean, 135/95 lbs– Push Jerk, 135/95 lbs Rest 5 mins between workouts. 25-20-15-10 reps, for time…

2019 July 5

15-12-9 reps, for time of:– Burpee– Chest-to-bar Pull-up5min rest15-12-9 reps, for time of:– Burpee– Pull-up*19min cap

2019 July 4

Nancy – 5 rounds for time of:– Run, 400 m– 15 Overhead Squats, 95/65 lbs*18minute time cap

2019 July 3

Clean & Jerk 1-1-1-1-1-1-1*go on every 4minutes

2019 July 2

For time:– Run, 800 m– 50 Dumbbell Push Press– 50 Hollow Rocks– Run, 400 m– 35 Dumbbell Push Press– 35 Hollow Rocks– Run, 200 m–…

2019 July 1

Complete as many rounds as possible in 15 mins of:– 1 Power Clean, pick load– 3 Strict Pull-ups– 6 Hand Release Push-ups– 9 Air Squats

2019 June 29

For time:Run, 800 m— then —8 rounds:– 5 strict pull-ups– 5 strict handstand Push-ups– 10 Kettlebell Swings, 2/1.5 pood— then –Run, 800 m— then —5…

2019 June 28

2 rounds, each round for time, of:– Handstand Walk, 15 m– 50 Burpees– Handstand Walk, 15 m– Rest 3 mins between each round.*21min time cap
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