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100923-101323



Monday

Small Town Girl

EMOM x 30

1: 2 Power Cleans @70-80% 2: 10 DB Bench Press

3: :30 Plank

4: 14 Box Step Ups

5: 14 Alt Kettlebell (2) Gorilla Row

6: Rest

 

Tuesday

Dinosaurs

For time

Run 600m

30 Wall Balls

Run 500m

25 Wall Balls

Run 400m

20 Wall Balls

Run 300m

15 Wall Balls

Run 200m

10 Wall Balls

Run 100m

5 Wall Balls

Cap=26 min


Rx+ 30/20lbs

 

Wednesday

1 Split Jerk

EMOM 12

*building in weight


Temporary High

4 Rounds Not For Time

:45 Wall Sit

100m Farmers Carry

200ft SB Carry


Fitness

(2) KB Front Rack Carry

 

Thursday

Where Do We Go From Here?

Partner Workout

Part 1

Every 5 Minutes x 3 Rounds

50 Double Unders (each)

Then:

P1: 15 Toe to Bar

P2: 8 Burpee Box Jump Overs

(Switch once both are done)


Part 2

Every 5 Minutes x 3 Rounds

Run 200m (each)

Then:

P1: 15 Kettlebell Swings

P2: 12/10 Cal Echo Bike

 

Friday

Snatch

Every :90 x 8 sets

1 Hang Snatch + 1 Snatch


Fitness:

4 DB (2) Hang Snatch


Josh

For Time:

21 Over Head Squats 95/65lbs

42 Pull-Ups

15 Over Head Squats 95/65lbs

30 Pull-Ups

9 Over Head Squats 95/65lbs

18 Pull-Ups

In honor of SSG Joshua Hager, United States Army, was killed Thursday, February 22 2007 in Ar Ramadi, Iraq.

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