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

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2017 August 01

STRENGTH Deadlifts 5-5-5-3-3-3-1-1-1 *go on every 4 minutes *in between sets, do 6 weighted cossack squats

2017 July 31

METCON For Time: – 50 Toes To Bar – 50 Wall Balls – 50 Burpee Broad Jumps (2 plate length) – 50 Alt DB Snatches…

2017 July 29

METCON: TEAM of 3 WOD (rotate as needed, 1 person working at a time) 400m sprint (altogether) – 210 Push-Ups – 30 rope climbs –…

2017 July 28

STRENGTH Front Squats 1-1-1-1-1-1-1-1-1-1 *go on every 3 minutes

2017 July 27

METCON: 5rds – 90sec ring muscle-ups – 30sec rest – 90sec burpee box jump overs – 30sec rest

2017 July 26

STRENGTH Push Press 3-3-3 METCON 5rds – 10 thrusters – 10 pull-ups *10min timecap

2017 July 25

STRENGTH L-Sit Progressions 3-5rds of – 20sec L-Sit – 20sec Weighted Pike Stretch – 20sec elevated side plank twist Right – 20sec elevated side plank…

2017 July 24

STRENGTH: SNATCH practice – 10min to work up to a heavy Power Snatch + Snatch Balance No Dip + Snatch METCON: 3rds – 1min row…

2017 July 23

METCON Complete as many rounds as possible in 40 minutes of: – Run 800 meters – 315-lb. deadlifts, 10 reps – Run 800 meters –…

2017 August 01

STRENGTH Deadlifts 5-5-5-3-3-3-1-1-1 *go on every 4 minutes *in between sets, do 6 weighted cossack squats

2017 July 31

METCON For Time: – 50 Toes To Bar – 50 Wall Balls – 50 Burpee Broad Jumps (2 plate length) – 50 Alt DB Snatches…

2017 July 29

METCON: TEAM of 3 WOD (rotate as needed, 1 person working at a time) 400m sprint (altogether) – 210 Push-Ups – 30 rope climbs –…

2017 July 28

STRENGTH Front Squats 1-1-1-1-1-1-1-1-1-1 *go on every 3 minutes

2017 July 27

METCON: 5rds – 90sec ring muscle-ups – 30sec rest – 90sec burpee box jump overs – 30sec rest

2017 July 26

STRENGTH Push Press 3-3-3 METCON 5rds – 10 thrusters – 10 pull-ups *10min timecap

2017 July 25

STRENGTH L-Sit Progressions 3-5rds of – 20sec L-Sit – 20sec Weighted Pike Stretch – 20sec elevated side plank twist Right – 20sec elevated side plank…

2017 July 24

STRENGTH: SNATCH practice – 10min to work up to a heavy Power Snatch + Snatch Balance No Dip + Snatch METCON: 3rds – 1min row…

2017 July 23

METCON Complete as many rounds as possible in 40 minutes of: – Run 800 meters – 315-lb. deadlifts, 10 reps – Run 800 meters –…
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