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Monthly Archives: June 2017

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30
Jun 2017
0

Friday, 30 June 2017

WOD Chris Kelly

For time:
50 DB lunges
50 abmat situps
40 DB lunges
40 abmat situp
30 DB lunges
30 abmat situps
20 DB lunges
20 abmat situps
10 DB lunges
10 abmat situps

408 View
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29
Jun 2017
0

Thursday, June 29, 2017

WOD Chris Kelly

Clean and Jerk
6×2 @ 75%
-then-
4 rounds:
200m heavy sandbag bear hug run
50 double unders
-then-
100 banded pull apart

356 View
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28
Jun 2017
0

Wednesday, 28 June 2017

WOD Chris Kelly

Back Squat
5×5 @ 80%
-then-
3×10 weighted lateral step-ups
-then-
Partner 120 calorie assault bike or 150 cal row
**resting partner holds bottom of kettlebell goblet squat

374 View
Read More
27
Jun 2017
0

Tuesday 27 June 2017

WOD Chris Kelly

4 rounds:
550m run
20 burpee pull-ups
**rest 2 minutes between rounds

395 View
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26
Jun 2017
0

Monday June 26, 2017

WOD Chris Kelly

Workout A
7 minutes AS MANY REPS AS POSSIBLE
Wall balls (20/14)
**every minute complete 5 double KB deadlifts (70/50)
**start on deadlifts
-then-
Workout B
4 rounds:
1 minute max calorie row
1 minute rest

331 View
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23
Jun 2017
0

FRIDAY JUNE 23, 2017

WOD Chris Kelly

Teams of 3

100 SANDBAG GROUND OVER SHOULDER

100 ABMAT SIT-UPS

100 WALLBALLS (20/14)

100 DOUBLE UNDERS EACH

337 View
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22
Jun 2017
0

THURSDAY JUNE 22, 2017

WOD Chris Kelly

For Time:

60 CAL ROW

60 CAL BIKE

60 CAL SKI ERG

550M RUN

351 View
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21
Jun 2017
0

WEDNESDAY JUNE 21, 2017

WOD Chris Kelly

Front Squat

5X5 80%

-THEN-

10 min Amrap

10 DB DEADLIFT + DB BOX STEP UP AND OVER

10 RING ROWS

-THEN-

3 rounds not for time:

10 LEG LIFTS

20 CANDLE STICKS

30 FLUTTER KICKS EACH

338 View
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20
Jun 2017
0

TUESDAY JUNE 20, 2017

WOD Chris Kelly

Snatch

6 X 2 @ 75%

-THEN-

For Time

9-15-21

HANG POWER SNATCH (95/65)

BURPEE

355 View
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19
Jun 2017
0

MONDAY JUNE 19, 2017

WOD Chris Kelly

6 rounds:

200M RUN

10/8 CAL ASSAULT BIKE OR 12/10 CAL ROW

15 JUMPING SQUATS

-DIRECTLY INTO-

10 ROPE CLIMBS

353 View
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16
Jun 2017
0

FRIDAY JUNE 16, 2017

WOD Chris Kelly

Strength: 5X3 C&J @65-70%

Accessory: 5X5 Clean Pulls @90%

WOD:

AMRAP 12 Minutes:

4 Roll outs

8 Front Squats 50-65%

100M sprint

372 View
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15
Jun 2017
0

THURSDAY JUNE 15, 2017

WOD Chris Kelly

Partner WOD:

21 minutes:

Partner 1: 500M Row pace setter

Partner 2:

15 KB swings

10 Burpees

5 C2B pullups

321 View
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14
Jun 2017
0

WEDNESDAY JUNE 14, 2017

WOD Chris Kelly

Strength:

4×10 Back Squat @65-70%

Accessory: 2×15 Hip extensions or HEAVY prowler push (1 length or grass)

WOD:

5 RFT

5 Ring Dips

10 Box jumps

15 V-ups

346 View
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13
Jun 2017
0

TUESDAY JUNE 13, 2017

WOD Chris Kelly

For time:

100m Run

15 Deadlifts (225/155)

200m Run

50 DU

400m Run

50 DU

200 m Run

15 Deadlifts

100m Run

336 View
Read More
09
Jun 2017
0

FRI JUNE 9, 2017

WOD Chris Kelly

2 RFT:

30 DL

20 Front Squat

10 Push Press

Run 550

Cash out: 50 burpees

325 View
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