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WOD 08222014

01 Amy

Strength:
Bench Press, 5@40%, 5@50%, 5@60%

WOD:
4 RFT
12 Pull Ups
4 Man Makers
200 Meter Run

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WOD 08212014

01 Randy P

Strength:
Deadlift, 5@40%, 5@50%, 5@60%

WOD:
“DT”
5 RFT
12 Deadlift
9 Hang Power Clean
6 Jerk

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WOD 08202014

Strength/Skill
15:00 to work to heavy 3 Rep Squat Clean

WOD:
1 Mile Partner Sled Pull

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WOD 08192014

Strength:
Press, 5@40%, 5@50%, 5@60%

WOD:
3 RFT
20 Ring Rows
15 Dumbbell Push Press
20 Dumbbell Row
20 Mountain Climbers
100 Meter Sprint
0:20 Rest

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WOD 08182014

Strength:
Squat, 5@40%, 5@50%, 5@60%

WOD:
“Fran”
21-15-9
Thrusters 95/65
Pull Ups

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WOD 08162014

IMG_20140804_062023

Strength:
Bench Press, 5@75%, 3@85%, 1+@95%  

WOD:
4 RFT
10 Ring Push Ups
0:20 Handstand Hold
10 Barbell Rows (115/75)

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WOD 08152014

01 Kiley Stephen

Strength:
Deadlift, 5@75%, 3@85%, 1+@95%

WOD:
3 RFT
5 Bear Complex
20 Barbell Hops
50 Meter Walking Lunges

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WOD 08132014

Strength/Skill:
15:00 to find 3RM Push Jerk

WOD:
5 RFT
10 Dumbbell Clean and Jerk (40/25) 15 Sit Ups
20 Double Unders

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WOD 08122014

Strength:
Press, 5@75%, 3@85%, 1+@95%  
WOD:
4 RFT
3 Muscle Ups
10 Shoulder to Overhead (115/75) 400 Meter Run

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WOD 08112014

Strength:
Squat, 5@75%, 3@85%, 1+@95%  
WOD:
“Karen”
150 Wall Ball Shots for Time

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WOD 08082014

01 Kiley Stephen

Strength:
Bench Press, 3@70%, 3@80%, 3+@90%

WOD:
6 RFT
6 Push Press (135/95)
6 Inverted Ring Rows
6 Push Ups
6 Kettlebell Swings (70/53)

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WOD 08072014

Strength:
Deadlift, 3@70%, 3@80%, 3+@90%

WOD:
12, 9, 6, 3
Tire Flips
Toes To Bar
Burpees

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