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12.8.17

Friday 12.8.17   Strength Back Squat 5 x 4 @ 68% w/ 6 sec Eccentric   EMOM(21) 35 DU 12 GHDSU 100′ Sled Push (45/25)   Competitors Squat Snatch w/ 3 sec Liftoff 5 x 2 @ 75% [...]

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12.7.17

Thursday 12.7.17   “Pope Steve I” 7 Rds. 7 Cal on anything 7 Wall Balls (30/20) 7 Cleans (115/85)   Competitors Negative Split 2k Row   WOD 2 5 Rds. 20 Thrusters [...]

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12.6.17

Wednesday 12.6.17   Strength Back Squat 5 x 1 @ 93% w/ 4 Box Jumps @ 90%   “Buffalo Chicken Dip” 150 Walking Lunges w/ Wall Ball (20/14) anywhere over chest   [...]

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12.5.17

Tuesday 12.5.17   Strength 1 RM Jerk   “Showlderz” 6 Rds. (add 3 reps each round 3-6-9-12-15-18) Push Press (115/85) Pull-Ups Clapping Push-Ups   Competitors Triple TBT [...]

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12.4.17

Monday 12.4.17   Strength Back Squat 3 x 2 @ 83% with 3 sec Eccentric and 6 Max Height Jump Squats   “Flame Retardant” 6-5-4-3-2-1 Deadlift (405/275) Strict Ring Muscle-Up [...]

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12.1.17

Friday 12.1.17   Strength Back Squat 5 x 4 @ 65% w/ 6 Sec Ecc   “Iditarod” 3 attempts at fastest cart walk around outermost pillars in gym   Competitors Squat Snatch w/ [...]

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11.30.17

Thursday 11.30.17   Strength DB Bench Press 3 x 20 @ RPE 65   WOD EMOM (21) 15-25 DU 5-10 Strict Pull-up 10-12 Overhead Reverse Lunge (RPE 65)   Competitors EMOM (14) 25′ HS [...]

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11.28.17

Tuesday 11.28.17   Strength Push Press 3 x 3 @ 75% w/ 3 sec ecc and 3 sec pause at eye level on descent   “FORE” 4 Rds. (Add 4 reps each round) 4 Box Jump (30/24) 4 Kb Swing [...]

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11.27.17

Monday 11.27.17   Strength Back Squat 3 x 2 @ 80% w/ 3 sec eccentric and 4 Max Height Jump Squats after   WOD EMOM (16) 6 RDL (60% of 1 RM Deadlift) + 2 Bar Facing Burpees 6 HSPU + 2 [...]