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July 2017

2017-07-11

Strength Squat Clean and Jerk (60% of max 155) 3 @ 80 3 @ 85 3 # 90 3 @ 105 Split Jerk (60% of max 155) 4 @ 95 4 @ 95 4 @ 95 4 @ 105 WOD 10 minute EMOM 5 rounds each of double unders and …

2017-07-09

Weights / Strength 3 front squats + 2 push jerks (125) 3 front squats + 2 push jerks (135) 2 front squats + 2 push jerks (145) 3 back squats (with 5 second pause at bottom) (165) 2 back squats (with 5 second pause at bottom) (175) 3 sets of …

2017-07-04

Squat Clean & Jerk 3 @ 95 2 @ 115 2 @ 125 Push Press 4 @ 95 4 @ 105 4 @ 115 4 @ 125 14 min WOD 7 rounds @ 8 reps of decline push-ups 7 rounds @ 100m sprint 5 turkish get-ups 25# dumbbell

2017-07-02

Warm up with Owen 4 rounds 250m row 5 push-ups 5 box jumps 5 sit-ups Time 13:01 WOD 15 – 12 – 9 – 6 – 3 Push-ups Hang cleans (95/65) Box jumps (24/20) 20 d/u after each set Time: 10:24 Rx