Month: December 2017

shapeup21

1-1-2018

New Year, Better you! Str/Skill: 6x 2+1 Push Jerk + Split Jerk WOD: 4rds; 5 Power Cleans, 10 Push Press, 15 Pullups (95/65)

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lettuce-meme

12-30-2017

You might need some help Str/Skill: 5×3 Hang Squat Cleans Build each set WOD: 12 min amrap: 5 Hang Power Cleans 10 Hand Stand Push Ups 5 Burpees (135/95)

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220a61b4eb81081025aab0f67e588e73-funny-gym-so-funny

12-29-2017

Don’t wait for a new year. Str/Skill: Back Squat 3×5@75% 2×3@80% 1×1@85% WOD: 5 min to complete; 3rds 7 Thrusters, 9 Toes to Bar, 12 Lunges REST 2 min then 5 min amrap same as above (115/80)  

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12-28-2017

Change what you think is good enough Str/Skill: 1a) 4x ME L Sit 1b) 4xUB Handstand walk/shoulder taps WOD: 50 Wall Balls, 50 Hand Release Push Ups, 50 Situps, 50 Double Unders (20/14)

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3ppdpo

12-27-2017

Good stuff! Str/Skill: 5x 1+1+1 Snatch Pull + Power Snatch + Squat Snatch (work up each set) WOD: 5rds; 6 Power Snatch, 9 Overhead Squats, 12 Pullups (115/80)

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12-26-2017

Back at it. Str/Skill: 5×2+2+1 Power Clean + Squat Clean + Split Jerk 70-85% WOD: 7 min to climb ladder 10/2,8/4,6/6,4/8,2/10 Burped Box Jumps & Squat Clean & Jerks  (24/20,135/95)

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57cf846ac42e5b0ab0c34643e5ed4b32-santa-christmas-christmas-humor

11-23-2017

12 days of Christmas…… let’s do this! WOD: Performed like the song 1 Deadlift 2 Power Cleans 3 Wall Balls 4 Hand Release Push Ups 5 Box Jumps 6 Shoulder to Over Head 7 Kettle Bell Swings 8 Lunges 9 Thrusters 10 Toe 2 Bar 11 Sumo Deadlift High Pull 12 Burpees (95/65,24/20,53/35)

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af031ec22cb33503c31d0f4e1e05c578

12-22-2017

Almost Christmas Str/Skill: 3,2,1,1, Push Press work heavy WOD: 20 Call Assault bike, 30 Thrusters, 40 Situps, 50 Dumbell Snatches(95/65,50/35)

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images-2

12-21-2017

Test and retest Str/Skill: Muscle Up progression WOD: “15.3” 14min amrap; 7 Muscle Ups, 50 Wall Balls, 100 Double Unders (20/14)

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Untitled1

12-20-2017

Get strong Str/Skill: 6×3 Build to a heavy 3 Power Cleans above 70% WOD: 4RDS; 6 Squat Cleans, 3 Split Jerks, 12 Toes to Bar (185/115)

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