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Monthly Archives

August 2013

Friday, August 23rd 2013

By | Workout of the Day | No Comments

Buy In:

50 Good-mornings
50 Bent Over Free Weight Rows

Strength:

4×21 Tempo Romanian Deadlifts
5×3
(Rest as needed. Work mechanics. Only add weight if form is perfect)

WOD:

“Nutts WOD 3” (scale reps)
2O Reverse Lunges (135/95)
20 Ring Dips
20 Thrusters (135/95)
20 TTB
20 Hand Release Push-Ups
20 Pull-Ups
1 Bar Muscle Up

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Thursday, August 22nd 2013

By | Workout of the Day | No Comments

Mobility:

Hamstring Flossing
Couch Stretch
Roll Chest

Buy In:

3 Rounds
E4M0M
400 Meter Slam Ball Run
(2 x 200 Meter Run)
Score is combined time
(Write times down)
5 Minute Rest

WOD:

20 Min AMRAP
200 Meter Run
10 HSPU
200 Meter Run
20 Ball Slams (20/15)

Cashout:

Band Stretching Hamstrings
Roll Shoulders and Lats

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