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May 2013

2013-05-20

STRENGTH Shoulder Press 3 @ 65% 3 @ 75% 3+ @ 85% WOD “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 body weight Bench Press: body weight Squat Clean: 3/4 body weight My weight: Deadlift: 225# Bench Press: 135# Squat Clean: 115# Total: 6 complete + 5 deadlifts

2013-05-17

WOD 20 minute AMRAP 1 Triple under attempt 20 double unders 1 Triple under attempt 500 m Row *Score is number of rounds + how many triple unders landed. **If you have not mastered the double under, do 1 double under attempt, 60 single unders, 1 double under. Total: 6 …

2013-05-15

WOD 15 minute AMRAP 10 Front Squats (135/95, 115/75) 15 Hand-release push ups 400m Run Total: 3 rounds + 4 front squats Rx (a few back squats on 2nd round)

2013-05-14

STRENGTH Back Squats 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Front Squats 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 80% WOD 5 Rounds for time of: 5 Hang Cleans (135/95, m-115/75) 5 Shoulder to Overhead (same weight) 5 Lateral Burpees (over …

2013-05-13

WOD 30-20-10 Over-the-Box Box Jumps (land on top, jump down on opposite side) 24″/20″ Toes to Bar Air Squats Time: 11:05 Rx 104 degrees