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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 11

4 rounds, each round for time, of:– 18 Dumbbell Power Cleans, 50/35 lbs– 15 Dumbbell Front Squats, 50/35 lbs– 12 Dumbbell Push Jerks, 50/35 lbs…

2019 July 10

2 rounds for time of:– 75/50 Row Calories or 110/75 Bike Calories or 1200m run– 25 Knees-to-elbows– 25 Ring Dips*30min timecap

2019 July 9

Tempo Back Squat 3-3-3-3-3*go on every 4 minutesTempo: 33X1

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–…
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2019 July 11

4 rounds, each round for time, of:– 18 Dumbbell Power Cleans, 50/35 lbs– 15 Dumbbell Front Squats, 50/35 lbs– 12 Dumbbell Push Jerks, 50/35 lbs…

2019 July 10

2 rounds for time of:– 75/50 Row Calories or 110/75 Bike Calories or 1200m run– 25 Knees-to-elbows– 25 Ring Dips*30min timecap

2019 July 9

Tempo Back Squat 3-3-3-3-3*go on every 4 minutesTempo: 33X1

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–…
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