Friday, April 15th, 2016

Workout of the Day Rope Climbs: 3 sets of max consecutive ascents then For time: 1 km run 30 clean and jerks 150 DUs Level 1: clean and jerks at 1/3 body weight, singles Level 2: clean and jerks at 1/2 body weight, 300 singles or DU attempts Level 3: clean and jerks at 3/4 body weight,…

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Monday, April 11th, 2016

Workout of the Day Back Squat Find your 5 rep max. 5, 5, 5, 5, 5 then 12 minute AMRAP: 6 Push Press 12 Pull Ups 18 Hip Extensions Level 1: 55/35#, jumping pull ups, 35/15# good mornings Level 2: 75/55#, banded pull ups, 45/35# good mornings Level 3: 115/75#, pull ups, GHD hip extensions…

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Happy Birthday, Lisa M!

Workout of the Day Shoulder Press Find your 5 rep max. then 3 rounds for time: 400 m Run 20 Box jumps 10 Hang Power Cleans Level 1: 15″/12″ BJ, 75/35# power cleans Level 2: 20/18″ BJ, 115/75# power cleans Level 3: 24/20″ BJ, 155/105# power cleans *just a reminder that these “Rx. levels” are…

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