Monday, June 16th, 2014

Workout of the Day 20sec holds, 10sec switch (5 rounds) GHD Hollow Body Holds GHD Arch Body Holds then Work on your GOALS!!! then 12min AMRAP 9 Deadlift 6 Hang Clean 3 Shoulder to OH 100m run 50-70% of your 1RM of shoulder to overhead or clean Post your ROUNDS to the Whiteboard.  

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Saturday, June 14th, 2014

Workout of the Day Partner WOD 3000m row (switch often as you like) Rest 5 minutes 20 minute running clock. Move right into the next AMRAP… AMRAP 4 Minutes (alt partners every time the bar hits the ground) Thrusters (95#/65#) AMRAP 7 Minutes Break it up anyway you want (one person working at a time)…

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Friday, June 13th, 2014

  Workout of the Day SDLHP 5, 5, 5, 5, 5 then Death by: Min 1: 1 Sit Up, 1 lunge Min 2: 2 Sit Ups, 2 Lunges Min 3: 3 Sit Ups, 3 Lunges **Continue until the required reps cannot be completed in the minute**   Compare to March 3rd, 2014: https://highlandstrength.ca/monday-march-3rd-2014/   Post your…

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Tuesday, June 10th, 2014

Workout of the Day Ball Ups then 2 x 20 arch body rocks 2 x 20 hollow body rocks 2 x 20 tuck crunch then ‘Just 9 Minutes’ 3 Rounds 1 min Hang Power Clean  1 min Front Squat 1 min Push Press 1 min Rest   LEVEL 1: 55#/35# LEVEL 2: 75#/55# LEVEL 3:…

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Monday, June 9th, 2014

Workout of the Day Shoulder Press 8RM (2sec hold at top of each rep) then “Wabbits” Complete For Time: 10 Burpees 200m Run 9 Burpees 200m Run 8 Burpees 200m Run 7 Burpees 200m Run 6 Burpees 200m Run 5 Burpees 200m Run 4 Burpees 200m Run 3 Burpees 200m Run 2 Burpees 200m Run…

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Saturday, June 7th, 2014

Workout of the Day Partner WOD Complete the following for time: 30 MedBall cleans each (20#/15#) ————- 400m Run together Alternating sets of 5 T2B to 50 reps 400m Run Together Alternating sets of 5 KB Clean and Jerk (alt arms)(53#/35#) to 75 Reps 400m Run Together Alternating sets of 5 WallBall (20#/15#) to 100…

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