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monday 7/31/17

7/31/2017

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   WOD
100 D/U's
90 Squats
80 Ab Mat Sit Ups
70 Push U ps
60 Pull Ups
50 Ring Dips
40 Box Jumps (24'/20")
30 Burpees
20 T2B
10 H/S Push Ups

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Friday 7/28/17

7/28/2017

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STRENGTH
   6x3 Split Jerks

WOD- KB Cycle (53lbs/35lbs)
   10 KB Snatches Left
   10 KB Snatches Right
   20 Figure 8's
   20 Around the World
   10 One Hand KB Swings
   10 Two Hand KB Swings
   10 KB Squats
5 Rounds

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thursday 7/27/17

7/27/2017

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STRENGTH
   OH Squats 
2x10 
2x5
2x3

WOD
   250 Meter R-O-W
    25 Wall Balls (20/14)
   25 Burpees
   25 Box Jumps 
3 Rounds 
(30 Minute CAP)

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wednesday 7/26/17

7/26/2017

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STRENGTH
   Deadlifts 
2x10 @ 50-60%
2x5 @ 70-75%
2x3 @ 80%

WOD
   20 D/U's (50 S/U's)
   10 T2B
    5 G2OH(155/105)
6 Rounds

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tuesday 7/25/17

7/25/2017

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STRENGTH
   Back Squats 
2x10 @ 60%
2x5 @ 70%-75%
2x3 @ 80%

WOD
   14 Minute EMOM OF: 
Odds : 6 Strict Pull Ups
Evens : 6 Weighted Step Ups (135/95) on a 20" box

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monday 7/24/17

7/24/2017

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STRENGTH
   Power Cleans 6x3 
work up to a 3 Rep Max

Partner WOD
   P1: Run 200 Meters While P2 Rows for Max Calories...... Then Switch
   P1: Run 400 Meters While P2 Rows for Max Calories......
Then Switch
   P1: Run 800 Meters While P2 Rows for Max Calories......
Then Switch
   P1: Run 400 Meters While P2 Rows for Max Calories......
Then Switch
   P1: Run 200 Meters While P2 Rows for Max Calories......
Then Switch
Score is Total Calories.... (30 Minute Time Cap)
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friday 7/21/17

7/21/2017

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STRENGTH
   Back Squat
1x10@ 50%
1x5 @ 70%
4x3 @ 80-85%

Partner WOD
    Partner 1 : R-O-W 250 Meters
 While 
   Partner B : Max Squat Snatches (115/75)
Then Switch......

6 ROUNDS
(meaning both people will Row and Snatch 6 times each) 

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Thursday 7/20/2017

7/20/2017

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STRENGTH
   Bench Press
1x10@50%
1x5@70%
​4x3@80-85%


WOD
   15 C2B Pull Ups
   15 Squats
   15 Ring Dips
   15 Box Jumps (24"/20")

4 Rounds


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Wedndesday 7/19/17

7/19/2017

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​STRENGTH
   Front Squats 
1x10@50%
1x5@70%
​4x3@80-85%


WOD
   Deadlifts (315/225)
   BF Burpees
   H/S Push Ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(20 Minute Cap)
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tuesday 7/18/17

7/18/2017

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STRENGTH
   Squat Cleans 6x3

WOD
   Annie.... 
D/U's 
Sit Ups 
50, 40, 30, 20, 10
   THEN IMMEDIATELY BEGIN.....
D/U'S
Push Ups (touch your chest to an Ab Mat at the bottom)
25, 20, 15, 10, 5

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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185
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