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Tuesday, July 14, 2015

Essentials

Strength/Skill:
Warm Up:

  • Agility Ladder
  • 50 Russian KB Swings

Strength:

Skill:
WOD:
For Time:

  • 750m Row
  • 10 Rds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Agility Ladder
  • 50 Russian KB Swings

Strength:

Skill:
Zach’s B-Day WOD:
For Time:

  • 10-1 Clean and Jerk 155/105
  • 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Additional:

Competition

Strength/Skill:
Warm Up:

  • Agility Ladder
  • 50 Russian KB Swings

Strength:

4 Sets: (EMOM)

  • Clean From Blocks (At Knees) x 2 @70% of 1 RM

*Goal to increase 5# each week if 70% is under 240#, and 10# each week if 70% is above 240#.

Skill:

WOD:
For Time:

  • 10-1 Clean and Jerk 155/105
  • 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
Additional:
  • 10 Minutes Mobility

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