7.31.15

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Strength: Front Squat 1RM RX: AMRAP 12min, for reps: 1min Front Squat (135/95lbs) 1min Push-up 2min Front Squat 2min Push-up 3min Front Squat 3min Push-up L2: 95/65lbs; Incline Pushups 20″ L3: 65/35lbs; Incline Pushups 30″

7.30.15

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Strength: Power Clean 12 min EMOM, 2 reps (1PC/1HPC) @ 85% RX: AMRAP 5min: 5 Deadlift (275/185lbs) 10 Burpees L2: 185/135lbs L3: 95/65lbs

7.29.15

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RX: For Time: 50 Box Jump (24/20″) 15 HSPU/15 KBS (70/53lbs) 40 BJ/12 HSPU/ 12 KBS 30 BJ/9 HSPU/ 9 KBS 20 BJ 6 HSPU/ 6 KBS 10 BJ/ 3 HSPU/ 3 KBS L2: 20/16″; 1-2 Ab Mat; 53/35lbs L3: 12″; Pike Push-up; 35/18lbs

7.28.15

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Strength: Press 10 min EMOM, 4 @ 80% Hollow Rock  :20 alt w/ Press RX: 4 Rounds for Time: Row 500m 10 Overhead Squat (155/105lbs) L2: 115/75lbs L3: 45/25lbs

7.27.15

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RX: 5 Rounds for Time: 200m Run 12 Thrusters (95/65lbs) Rest 2min btw rounds L2: 75/45lbs L3: 65/35lbs WEEKLY WOD UPDATE SHOW…  

7.24.2015

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RX: AMRAP 25min, with Partner: Row 2K, then in remaining time… 10 Toes to Bar 15 Wall Ball (20/14lbs) *split row as desired *complete couplet before alternating rounds L2: Knees to Chest; 14/10;bs L3: Knees to Hip; 10/6lbs

7.23.2015

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Strength: Back Squat 10 min EMOM, 4 reps @80% 4 Ring Rows alt w/ BS RX: AMRAP 12min: 2 Down N Back Sprints 1 Sled Pull (180/135lbs) *use double looped black straps Alternate rounds with partner L2: 135/90lbs L3: 90/45lbs

7.22.2015

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Strength: Deadlift 1RM RX: AMRAP 7min: 7 Push Press (95/65lbs) 7 Sumo Deadlift High Pull 7 Burpees L2: 75/45lbs L3: 65/35lbs

7.21.2015

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RX: For Time: 100 Double Unders 25 Handstand Push-ups 100 Double Unders 25 Hang Power Clean (135/95) 100 Double Unders 25 Front Squat (135/95) 100 Double Unders L2: 300 Single Unders; 1-2 Abt Mats; 95/65 L3: 150 SU; Pike Push-ups; 65/35

7.20.15

Announcements LAKE DAY Sunday, July 19th, Noon-whenever! @ Jacobs Cove “FRUITS and VEGGIES” Nutrition Seminar Monday, July 20th @ 7pm Register by emailing paleospectrum@gmail.com ***Read details on series on our events page “CU4C” JULY EDITION, Sunday, July 26th @ 2:30 *Sign up your 2 person team on blackboard CHECK IN’s for CASA in JULY!!! Ryman […]