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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 July 20

STRENGTH On every 2 minutes for 32min – 1st 2min – 4 Tempo Overhead Squats 5551 – 2nd 2min – 10 Strict Pull-Ups

2017 July 19

STRENGTH Bench Press 5-5-5-3-3-3-1-1-1 *go on every 3 minutes *10 banded pullaparts in between sets

2017 July 18

STRENGTH: Clean & Jerk Practice METCON: Partner WOD 10min AMRAP – Power Clean – 10 T2B *Partner A does Power Cleans while partner B does…

2017 July 17

STRENGTH Dip Progressions 10min EMOM – odd 8 Dips – even 4/side Single Arm Ring Rows METCON 4rds of 3min AMRAP – 6 Renegade rows…

2017 July 15

METCON Partner WOD Partner Workout 0:00-20:00 – row 5k – 120 thrusters 20:00-40:00 – 200 DB steups – 120 burpees *both partner work simultaneously to…

2017 July 14

STRENGTH Clean & Jerk Practice METCON 10min EMOM – 5 Clean & Jerks

2017 July 13

GYMNASTIC STRENGTH Plank & Arch Progressions 3rds of – 30sec long hollow hold plank – 30sec arch rock/hold METCON 100 Double KB Cleans *every time…

2017 July 12

8min AMRAP – 16 Wall Balls – 16 T2B 2min rest 8min AMRAP – 8 Deadlifts – 32 Double Unders

2017 July 11

STRENGTH Pull-Up Progressions 3rds of – 30sec static chin – 20sec upright righ lat stretch/side METCON 3rds of – 1min death march – 30sec rest…
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