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MONTHLY CHALLENGE

Click here to view the monthly challenge!

Monday 1-23-17

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A. Power Cleans
2x5@55%
2x4@65%
2x3@75%
3x2@85%

B. 2 Rounds
5min AMRAP
2 Hang Pwr Cleans 96/65(adv 135/95)
2 Over the Bar Burpee
10 Double Unders
4 Hang Pwr Cleans
4 Over the Bar Burpees
20 Double Unders
6 HPC
6 OTBB
30 D/U
(add 2 reps and 10 double unders to each round)
Rest 2min Between Rounds


Saturday 1-21-17

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A. Partner WOD
1 Person Moving at a time:
100 Front Squats 105/75
100 Pull-ups
100 Burpees
100 Box Jumps 24/20"
100 Shoulder to Overhead 105/75
(during pull-ups, burpees and box jumps, parter will hold bar in front rack position)

B. Core/Mobility


Friday 1-20-17

View Times & Comments

A. OH Squats
2x5@50%
2x4@60%
2x3@70%
2x2@80%

B. Death by 10m

C. Core/Mobility


Thursday 1-19-17

View Times & Comments

A. Turkish Get-ups 3x6

B. For Completion
5 Rounds
60m Farmer Carry AHAP
20 Overhead Walking Lunges
15sec Battle Rope
10 Push-ups

C. Core/Mobility


Wednesday 1-18-17

View Times & Comments

A. Strict Press
5x5@70%

B. #WCW
“Helen”
400m Run
21 KB Swings 53/36
12 Pull-ups
3 Rounds
Or
“Fat Helen”
70/53
C2B

C. Core/Mobility


Tuesday 1-17-17

View Times & Comments

A. Single Arm DB Row 5x10

B. 500m Row
Then
4 Rounds
10 HSPU
15 GHD Sit-ups(sub V-ups)
50 Double Unders
Then
500m Row

C. Mobility


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