Monthly Archives: March 2017

Personal Records

  Deadlift: 285 lbs (161203) 237 lbs, from 175 lbs Press: 125 lbs (161101) from 115 lbs (161013) from 105 lbs Push Press: 140lbs from 134 lbs Push Jerk: 175 lbs (161120) from 155 lbs (161002) from 134 lbs Bench … Continue reading

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170331 DB Curl KBS

  WOD: Buy In: 500 Single Unders or 20 Burpees 50 – 40 – 30 – 20 – 10 DB Curl 10 – 20 – 30 – 40 – 50 KB Swing Buy Out: 1 min Plank  

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170330 Bench Press Pull Ups

  WOD: ‘Lynne’ 5 Rounds for max reps BW Bench Press Pull Ups

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170329 Power Clean Ring Dip Clean and Jerk

  SWOD Clean and Jerk (15min to establish 1 RM) // Bar – 85 – 95 – 115 – 125 – 135 – 145 (PR) WOD 21-15-9 Power Clean (135/95) Ring Dips // 7:49

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170328 DB Hang Squat Clean Single Under DB Push Jerk

WOD: 6 rounds (45 minute time cap) -5 DB hang power cleans (30) -55 single unders or 10 box jumps -5 DB push jerks (30) -2 minutes: 5 Burpees … as soon as you finish the burpees, you will rest … Continue reading

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170327 Rest Day

Get out of the gym!

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170326 Bench Press

WOD: Bench Press 2 – 2 – 2 – 2 – 2 // 165 – 165 – 185 – 185 – 195 (PR)

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170325 Thruster Single Under

WOD: 10 rounds for time of: 9 thrusters, 65 lb. 35 single-unders // Steve: 17:33 A2A Thrusters Left IT Band on fire

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170324 | S2O, Curl & Press

WOD: 3 Rounds (1 minute stations) of: Shoulder to Overhead 75# Alternating DB Curl and Press (30#/45#) Push Up Sit Ups Plank Rest  

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