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Monthly Archives: August 2017

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  • August
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31
Aug 2017
0

Thursday, 31 August 2017

WOD Chris Kelly

Partner AMRAPs:

6 min AMRAP
Alternating Burpee Ladder
[1,2,3…]
1 min Rest/Rotate

6 min AMRAP
Alternating Assault Bike Cals
[10/8]
1 min Rest/Rotate

6 min AMRAP
Alternating Ski Erg Cals [10/8]

411 View
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30
Aug 2017
0

Wednesday, 30 August 2017

WOD Chris Kelly

Strength: Snatch – 7×1 at 80%

Accessory: Snatch Pulls – 5×3 at 90-105%

2 Rounds AFAP:

22 Hang Power Snatches [75/55]

22 Push-Ups

360 View
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29
Aug 2017
0

Tuesday, 29 August 2017

WOD Chris Kelly

Cash-In: 200m Suitcase Carry [Right Hand]

9-12-15-12-9

KBS [53/35]

TTB

Cash-Out: 200m Suitcase Carry [Left Hand]

Suitcase Carry KB is the same KB you use for the workout.

326 View
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28
Aug 2017
0

Monday, 28 August 2017

WOD Chris Kelly

Every 3:00 for 18:00
200m Run
10 DL [135/95]
15 Wall Balls [20/14]

323 View
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25
Aug 2017
0

Friday, 25 August 2017

WOD Chris Kelly

Strength: Clean and Jerk 6×2 @ 75% of 1RM

Accessory: 30 Barbell Overhead Lunges

For Time:
50 Over-the-shoulder Sandbag tosses

325 View
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24
Aug 2017
0

Thursday, 24 August 2017

WOD Chris Kelly

For Time:

Calorie Row [30/25]

15 Ring Dips

Assault Bike Calories [30/25]

15 Ring Dips

550m Run

15 Ring Dips

100 DUs

15 Ring Dips

309 View
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23
Aug 2017
0

Wednesday, 23 August 2017

WOD Chris Kelly

Strength: 5×5 Back Squat at 80% of 1RM

Accessory: 40 Good Mornings [75/55]

8 Min EMOM:
6 DB Thrusters [35/20]
6 Burpees

320 View
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22
Aug 2017
0

Tuesday, 22 August 2017

WOD Chris Kelly

16 Min AMRAP

10 Bent Over Barbell Rows

10 Hang Power Cleans

400m Run

315 View
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21
Aug 2017
0

Monday, 21 August 2017

WOD Chris Kelly

Barbara (4 intervals)

20 Pullups
30 Pushups
40 Sit ups
50 Air Squats

3 min rest after each completed interval

334 View
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18
Aug 2017
0

Friday, 18 August 2017

WOD Chris Kelly

Filthy Fifty

383 View
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17
Aug 2017
0

Thursday, 17 August 2017

WOD Chris Kelly

3 Rounds of

2 min Max Effort on Ski Erg

2 min Max Effort on Assault Bike

2 min Max Effort on Erg

2 min Rest

321 View
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16
Aug 2017
0

Wednesday, 16 August 2017

WOD Chris Kelly

Strength: Snatch – 6×2 at 75%

Accessory: Snatch Grip DL – 3×10 at 60%

For Time:

12-9-6

Hang Power Snatch [95/65]

Ovhd Squat

369 View
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15
Aug 2017
0

Tuesday, 15 August 2017

WOD Chris Kelly

Strength: FS – 5×5 at 80%

Accessory: 30 Weighted Bulgarian Split Squat*

*30 ea leg – yea that’s right

WOD: 5 RFT

10 Slamballs

10 V-Ups

10 Push-Ups

380 View
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14
Aug 2017
0

Monday, 14 August 2017

WOD Chris Kelly

10min AMRAP

100m Sprints*

*Jog back to start and go again – the jog back is your active recovery

Rest 2min then

10min AMRAP

1 Rope Climb

5 HSPUs

30 DUs

389 View
Read More
11
Aug 2017
0

Friday, 11 August 2017

WOD Chris Kelly

Strength: C&J – 5×3 at 70%

Accessory: Sots Press – 5×5

For time:

21-15-9

Calorie Row

DB Snatch [50/35]

398 View
Read More
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