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Monthly Archives: July 2017

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  • July
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31
Jul 2017
0

Monday, 31 July 2017

WOD Chris Kelly

For Time

1 Mile Run

100 Burpees

Yes, this is for real. Bring your running shoes, water bottle, power gels, etc

364 View
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27
Jul 2017
0

Thursday, July 27th

WOD Chris Kelly

Build to a 1RM Clean and Jerk!!!

3 RFT: 10 Hang Cleans, 10 Push Jerks

429 View
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26
Jul 2017
0

Wednesday, July 26

WOD Chris Kelly

Every 2 Minutes for 24 Min:

Cycle 1: 12/10 Cal Assault Bike, 12 DB Push ups, 12 Renegade Rows

Cycle 2: 150M Sprint, 12 Burpees

Cycle 3: 50 DU, 12 Pull ups

427 View
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25
Jul 2017
0

Tuesday July 25th

WOD Chris Kelly

Build to a 1RM Back squat!!!

Finisher: Tabata FR Lunges

434 View
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18
Jul 2017
0

Tuesday July 18

WOD Chris Kelly

Build to a 1 Rep Max Snatch

WOD: 5 RFT

5 Hang Power Snatch

40 DU

368 View
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17
Jul 2017
0

Monday July 17

WOD Chris Kelly

Teams of 2 Complete 25 Min AMRAP:

12 Wall Ball (20/14#)

12 Calorie Row

12 Box Jumps

*Teammates switch after completed sets

370 View
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14
Jul 2017
0

Friday, July 14

WOD Chris Kelly

Back Squat 6×2 @ 90% of 1RM

4 Rounds

20 sec Single-arm FR KB Squat (L)

20 sec rest

20 sec single-arm FR KB Squat (R)

20 sec rest

20 sec KB Swings

20 sec rest

Accessory: 3×1 min weighted planks

360 View
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13
Jul 2017
0

Thursday, July 13

WOD Chris Kelly

8 Minute Partner Ladders:

1.) Assault Bike (cals)

2.) Battle Ropes (Bull whips)

3.) Burpees

4.) Pull ups

452 View
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12
Jul 2017
0

Wednesday, July 12

WOD Chris Kelly

Clean and Jerk

7×1 @ 80%

On a 6 minute clock, 50/40 cal Row,

then max GTO reps @ 115/75

398 View
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11
Jul 2017
0

Tuesday, July 11

WOD Chris Kelly

6 Rounds for time:

15 Box Jumps (24/20)

150M Run

10 KTE

150M Run

411 View
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10
Jul 2017
0

Monday, July 10

WOD Chris Kelly

“The Chief”

5 Rounds:

3 min Amrap:

3 Powercleans (135/95#)

6 Push ups

9 air squats

1 min rest

*score total # of rounds completed for all 5 rounds

426 View
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07
Jul 2017
0

Friday, July 7

WOD Chris Kelly

Front Squat 6×2 @90%

Accessory: 50 BB Good Mornings

EMOM for 10 Minutes:

2 Powercleans

2 Front Rack Lunges

2 STO

424 View
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06
Jul 2017
0

Thursday, July 6

WOD Chris Kelly

Mash Up:

1.) 1100M Time Trial Run

2.) 40-30-20-10

double unders

sit ups

3.) 2 mile Assault Bike Time Trial (1.5W)

Start each segment every 8 minutes

381 View
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05
Jul 2017
0

Wednesday, July 5

WOD Chris Kelly

Snatch 7×1 @ 80%

Accessory: 3×5 Snatch Grip Deadlift

5 Rounds for time (12 min time cap):

5 Overhead Squats

10 Pull Ups

15 Box Jump overs

383 View
Read More
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