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January 2019

2019-01-30

WOD Weightlifting Bear Complex (5 Rounds Complete 7 UB Reps  for Load ) Power Clean Front Squat Push Press Back Squat Second Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on …

2019-01-28

WOD 20 rounds – 30 seconds on and 30 seconds off 4 rounds of 30 foot sprint devils press (w/ 25# db) cal row push press (w/ 25# db) double unders Total: 92, 94, 91, 86 (363 total)

2019-01-27

Weights Bench Press 10 @ 85 10 @ 115 10 @ 135 10 @ 145 5 @ 145 10 @ 135 10 @ 115 10 @ 85 WOD 5k Run (3.11 miles) Time: 31:59 (10:17 per mile, 425 cal)

2019-01-22

Warm up 4 X 500 M Row Repeats Rest 1:30 Between Times: 1:56, 1:54, 1:55, 1:57 WOD Metcon (AMRAP – Reps) AMR 15 Minutes 4 Bar Muscle Ups (or chest to bar pull-ups) 10 Push Jerks (95/65) 30 DU’s Total: 6 rounds + 5 push jerks (c2b pull-ups) 273 reps