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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 May 14

For timeRun 5 km*31min timecap Rest as needed, then  For time:50 Pull-ups*4min timecap

2019 May 13

3 rounds for time of:– 50 lunges– 18 Strict Ring Dips– 9 deadlifts, 70% 1RM*15min timecap

2019 May 11

5 rounds for time of:9 Bar Facing Burpees6 Handstand Push-ups3 Deadlifts, 75% 1RM Rest 5 mins between workouts. 4 rounds for time of:Run, 400 m50…

2019 May 10

Teams of 2, for time:– 500 Double Unders– 150 Push Press, 75/55 lbs– 100 Toes-to-bars*20min time cap

2019 May 9

9-15-21 reps, for time of:– Back Squat, 50% 1RM– Chest-to-bar Pull-up*15min timecap

2019 May 8

27-21-15-9 reps, for time of:– Dumbbell Burpee, 50/35 lbs– Knees-to-elbow*28min time cap

2019 May 7

2 sets, each set for time:2 rounds of:– 10 DB Shoulder Press– 15 Ring Rows– 20 Hollow Rocks– 400m run– 30 Wall Balls, 20/14 lbs…

2019 May 6

Each for time:Row: 5x 500 m Rest as needed between efforts.

2019 May 4

For time:15 DB Clean & Jerks30/20 Calories on rower15 DB Clean & Jerks Rest 5 mins between workouts. For time:21 Squat Cleans, 135/95 lbs15 Power…

2019 May 14

For timeRun 5 km*31min timecap Rest as needed, then  For time:50 Pull-ups*4min timecap

2019 May 13

3 rounds for time of:– 50 lunges– 18 Strict Ring Dips– 9 deadlifts, 70% 1RM*15min timecap

2019 May 11

5 rounds for time of:9 Bar Facing Burpees6 Handstand Push-ups3 Deadlifts, 75% 1RM Rest 5 mins between workouts. 4 rounds for time of:Run, 400 m50…

2019 May 10

Teams of 2, for time:– 500 Double Unders– 150 Push Press, 75/55 lbs– 100 Toes-to-bars*20min time cap

2019 May 9

9-15-21 reps, for time of:– Back Squat, 50% 1RM– Chest-to-bar Pull-up*15min timecap

2019 May 8

27-21-15-9 reps, for time of:– Dumbbell Burpee, 50/35 lbs– Knees-to-elbow*28min time cap

2019 May 7

2 sets, each set for time:2 rounds of:– 10 DB Shoulder Press– 15 Ring Rows– 20 Hollow Rocks– 400m run– 30 Wall Balls, 20/14 lbs…

2019 May 6

Each for time:Row: 5x 500 m Rest as needed between efforts.

2019 May 4

For time:15 DB Clean & Jerks30/20 Calories on rower15 DB Clean & Jerks Rest 5 mins between workouts. For time:21 Squat Cleans, 135/95 lbs15 Power…
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