Workout of the Day – Friday 8/11/17

11 Aug

STRAIGHT LEG CLEAN COMPLEX: 

Clean Pull – Clean High Pull – Power Clean

3 X 3

then 

“Helen”

400 m Run

21 Kettlebell Swings – American (53/35)

12 Pull-ups

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Workout of the Day – Thursday 8/10/17

10 Aug

ROW SPRINTS: 

150 m Row

rest 1 min

X 5

then

2 Rounds for Time of:

5 Deadlifts (60% of 1 rep max)

20 AbMat Sit-ups

5 Handstand Push-ups or Heavy Dumbbell Push Press

20 AbMat Sit-ups

5 Burpess

20 AbMat Sit-ups

15 min limit

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Workout of the Day – Wednesday 8/9/17

9 Aug

SKIN-THE-CAT: 

2 – 2 – 2 – 2

then

Push Press:

3 – 3 – 3 – 3

then

“The MKB and BJB WOD”

3 Rounds for Time of:

4 Man Makers (35/15)

2 Front Squats (95/55)

3 Push Press (95/55)

9 Thrusters (95/55)

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