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wednesday 5/31/17

5/31/2017

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WOD A 
    2500 Meter R-O-W

WOD 2 
   12 Minute EMOM
5 Deadlifts (315/225)
7 Box Jumps (30"/24")

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tuesday 5/30/17

5/30/2017

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STRENGTH/SKILL
   Clean and Jerk 
2x6, 2x4, 2x2

WOD
   30 Sit Ups
   20 Front Squats(95/65)
   10 BF Burpees
3 Rounds

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Monday 5/29/17- Memorial day

5/30/2017

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    Murph  
1 Mile R-U-N
100 Pull Ups
200 Push Ups
300 Squats 
1 Mile R-U-N

       OR 



   1/2 Murph  
800 Meter R-U-N
50 Pull Ups
100 Push Ups
150 Squats 
800 Meter R-U-N
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friday 5/26/17

5/26/2017

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STRENGTH
   Squat Snatches OR Power Snatches
3x5, 3x2

Partner WOD
   100 Hang Power Cleans (95/65)
   100 Front Squats (95/65)
   100 Hang Power Snatches (95/65)

Every time the bar touches the ground each partner immediately begins 10 burpees before moving on..

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thursday 5/25/17

5/25/2017

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STRENGTH
   Deadlifts 6x6 @ 70-75%

WOD
   30 D/U's (75 S/U's)
   20 T2B
   10 G2OH (135/95)
12 Minute AMRAP
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wednesday 5/24/17

5/24/2017

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STRENGTH
    Bench Press 2x12 @50%, 4x5 @ 80-85%

WOD
   250 Meter R-O-W    
            OR
   200 Meter Run
            AND THEN
   15 Hand RELEASE Push Ups
   50 D/U's (125 S/U's) 
   15 Hand STAND Push Ups
3 Rounds

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tuesday 5/23/17

5/23/2017

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STRENGTH
    Back Squat 2x12 @50%, 4x5 @ 80-85%

WOD
   Box Jumps (24/20)
   Power Cleans (155/105)
1, 2, 3, 4, 5, 6, 7.....
   11 Minute AMRAP

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monday 5/22/17

5/22/2017

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STRENGTH
   12 Minute EMOM
1st 3 Minutes:
   7 Snatch Grip Deadlifts (95/65)
2nd 3 Minutes:
    6 Snatch Pulls (95/65)
3rd 3 Minutes:
   5 Hang Power Snatches (95/65)
4th 3 Minutes:
   4 Hang Squat Snatches (95/65)

Partner WOD
   Partner A: Max Calorie R-O-W
while 
   Partner 2: 10 Burpees + Run 5 Down and backs
Then Switch
14 Minute AMRAP

Score is total Calories Rowed


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friday 5/19/17

5/19/2017

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STRENGTH
   Back Squats
2x10 @ 50%
8@75%
6@80%
4@85%
2@90%

WOD
   T2B
   Box Jumps (30"/24")
   Superman Push Ups
   Squats 
21-15-9

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thursday 5/18/2017

5/18/2017

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STRENGTH
   Hang Power Snatches 3x5, 3x2

WOD
   12 KB Swings (53/35)
   24 D/U's (50 S/U's)
   12 KB Snatches (53/35)
   24 D/U's (50 S/U's)
4 Rounds

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907-957-3185
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