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Meta
Monthly Archives: June 2015
WOD: June 29, 2015
Warm-up
:20:10 Tabata x 8 Intervals (4 Min)
•Jump Rope
•Plank
•Air Squat
•V-Ups or Hollow Holds
Then
:20:10 Tabata x 8 Intervals (4 Min)
Banded Russian KBs
Then
2 min Pec Stretch
Strength
Bench Press (5 X 5 HAP)
WOD
Metcon (AMRAP – Rounds and Reps)
10 Double KBCL (53/35)
10 Double KBFSQ
10 Ball Slam (30/20)
AMRAP: 20 Minutes
Gym Challenge
Max Effort HSPU (AMRAP – Reps)
Max set Unbroken
06/30/2015
Ironclad CrossFit – CrossFit
Warm-up
500m Row
Inch Worm
Stripper Stretch
Banded Good Mornings
Strength
Deadlift (5 x 10 E3M HAP)
WOD
Metcon (AMRAP – Rounds and Reps)
25 S2O w/DB 35/25
40′ OH Walk w/DBs
40′ Walking Lunge High Carry
120′ Shuttle Run
AMRAP: 20 Minutes
Gym Challenge
Max Effort Musle Ups (AMRAP – Reps)
One unbroken set