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2016 August'S ARCHIVE

  • Wednesday 08/31/16

    By KB Vines | In WODS | on August 31, 2016

    08/31/16 A) EMOM 5     2 power clean and push jerks (Ahap) B) “Rj”      5RFT:     800m run     5 rope climb ascents     50 push-ups 

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  • Tuesday 08/30/16

    By KB Vines | In WODS | on August 30, 2016
  • Monday 08/29/16

    By KB Vines | In WODS | on August 29, 2016

    A) snatch: 4×2@80% drop and reset, no touch n go’s. Rest 90 seconds between each set B) front squat: 3×10 @65% of your 1rm fs    Rest 2 minutes between each set C) EMOM 14      Even: 50 double unders or 75 singles      Odd: 4 burpee ring muscle ups or 6 burpee […]

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  • 08/26/16 Friday

    By KB Vines | In WODS | on August 26, 2016

    A) 5×1 3 position snatch @ 65% of your 1 rep max snatch    3 positions: from floor+low hang+hi hang B) For total reps:    5 minute AMRAP:   10 shoulder to overheads 95/65 rx 75/45 sc 55/25 bg   10 over head squats 95/65 rx 75/45 sc 55/25 bg rest 2 minutes    4 […]

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  • Thursday 08/25/16

    By KB Vines | In WODS | on August 25, 2016

    08/25 parter wod teams of 2 1A) For time 4x400m relay run. Each partner runs 2 400m sprints.  2A) For time: 12x100ft relay weighted lunge: holding 45/25 lb plate overhead. Lunges are to be done in 100 ft increments. Partner A lunges 100 ft while partner B rests, when partner A finishes switch.  each partner […]

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  • 08/24/16 Wednesday 

    By KB Vines | In WODS | on August 24, 2016

    08/24 A) 5×1 3 position cleans @65% of your 1 rep max clean    3 positions- from floor+low hang+hi-hang B) Every 3 minutes for 30 minutes    12 calorie row    12 body weight deadlifts    12 push-ups(hand release)

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  • 08/23/16

    By KB Vines | In WODS | on August 23, 2016

    08/22/16 A)For time: 25 thrusters 50 bar facing burpees 25 thrusters   115/75 rx 95/65 sc. 75/45 bg B) skill work- 10 minutes double under practice 

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  • Monday 08/22/16

    By KB Vines | In WODS | on August 22, 2016

    08/22/16 A) 4×1 snatch with a 3 second pause at the top of the knee. Use 75/80% of your 1 rep max B) pause front squats: 3×3 with a 3 second hold in the bottom. Use 70% of your 1 rep max fs. C) 8 minute amrap:      400m run      40 squats  […]

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  • 08/19/16

    By KB Vines | In WODS | on August 19, 2016

    A) bear complex:  1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Must be done unbroken. 5 attempts to find a max Weight. 15 minute cutoff  B) 5 rounds for time:     2 rope climb ascents     100m sprint     22 wall balls 20/14 rx. 18/12 […]

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  • 08/18/16 Thursday 

    By KB Vines | In WODS | on August 18, 2016

    08/18/16 Partner Nate Teams of 2 Complete the following relay style 20 minute amrap 2 muscle ups or 2 man makers 4 hand stand push-ups 8 kbs 70/55 rx. 55/35 sc. 45/25 bg Rx+ 20 minute amrap: 2 weighted muscle ups 4 deficit hand stand push-ups 8 kbs snatches 70/55 rx. 55/35 sc. 45/25 bg

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