Archive | August, 2013

Friday 8/30

STRENGTH: Back Squat Hit a 1RM within 7 sets CONDITIONING: “Real Deal Training” Level 2 5x 25 Thrusters@95/65 25 Burpees *rest 3 minutes* Level 1 3x 20 Thrusters 20 Burpees *rest 3 minutes*

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WODS Thursday 8/29 – Saturday 8/31

Thursday 8/28 TECHNIQUE: For Open WOD – Clean right into a jerk/PP – TnG Cleans – Splitting up Reps – T2B, be fast on the way back and tight in front of kip TEST: “Open WOD 13.4” 7 min AMRAP 3, 6, 9, 12… Clean & Jerk@135/95 Toes to Bar Friday 8/29 STRENGTH: Back Squat […]

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Wednesday 8/28

Attention all guys.. We may be getting in OSA workout shorts. They will probably be like a board short, and black with some cool design on them. If you want a pair they’ll be around $35-$40. You need to let me know your size though. Sizes are by waist, 30, 32, 34, etc… Let one […]

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Tuesday 8/27

RETEST: Row 2k row for time TECHNIQUE: Double Unders 5x Minute on/Minute off ME Double Unders CORE: AFAP 100 AbMat Sit ups *rest 1 minute* 50 Hollow Rocks *then NOT for time* 50 Hip Extentions

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Monday 8/26

TECHNIQUE: OHS w/u – 2×8 OHS@light w/s – 3×3, 3×1@increasing METCON: “Muffin Burner” 3 RFT 6 Back Squats (no rack) 8 Pull Ups 10 Ring Dips 20 Russian Twists (each side)

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