Friday, May 15, 2015
Bench press 6, 4, 4 @ 75%, 80%, 85% Cash in: 200 m run backwards 10-9-8-7-6-5-4-3-2-1 Box Jumps 24/20 Ring dips Cash out: 200...
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Author:Emily Porterfield
WOD
WOD
Thursday, May 14, 2015
Fight Gone Bad Style 4 rounds of 4-1 minute of max reps intervals; one minute of rest after 4 minutes of work KTE, TTB,...
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Wednesday, May 13, 2015
Strength/Skill-Clean and Jerk 11 min EMOM: 1 power clean Full Squat Clean + Clean and Jerk from the ground (60-70% of max, aim to...
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Tuesday, May 12, 2015
Back Squat 6, 4, 4 @75%, 80%, 85% For time: 1k row or 800 m run 30 backsquats (AHAP)
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Trident CFE Week 7 Programming
Day 1 Complete 3 running drills: stable arm 3x 20 m carioca 3 x 20 (face each direction) wall drills 3x 20 each leg...
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Monday, May 11, 2015
Marcel Mayhem 15 min amrap ladder 1 hand release push up 2 abmat situps 3 ring rows/pull ups 2 hand release push-ups 3 abmat situps...
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Friday, May 8, 2015
Snatch skill work Work up to 1 RM Then “Isabel” Snatch 135/95#, 30 reps for time
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Thursday, May 7, 2015
Rally in the alley!!! 14 min AMRAP: 5 tire flips 1 Rope Climbs or 1 Wall Climb 100m Farmers Carry, 10 no push-up burpees
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Trident CFE WOD, Cinco de Mayo
Skills and drills: Med ball donkey kicks Med ball toss w/change of foot Fast foot work ladders WOD: The 20’s 3 rounds 20 second row...
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Wednesday, May 6, 2015
Dead lift 6, 4, 4 @ 75%, 80%, 85% 15-12-9-6-3 Sdhp (95#, 65#) box jumps 30”, 24” chin ups (not pull ups)
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240-230-7705
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22301