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TUESDAY 150630

Warm-up: Run 400m 15 good mornings  15 dislocates Inch worms down Samson lunges 10 push ups Pigeon stretch Skill: Four sets of… Weighted Good Mornings x 6 reps Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps Rest 30 seconds Weighted Hip…

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MONDAY 150629

Warm-up: Row 500m Crossover symmetry 10 pull-ups 10 push-ups 15 squats Bear crawl down Crab walk back 15 hollow rocks 15 supermans Skill: Every 2 minutes, for 18 minutes… Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension…

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Saturday 062715

warm up: 400m run 10 push-ups  Crossover symmetry  10 pull-ups 10 squats Pigeon stretch WoD: In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell Ground to Overhead (2 dumbells or kettlebells) 10 Chest…

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FRIDAY 150626

Warm-up: Roll posterior Run 400m Banded hip distraction 15 leg swings 15 squats 10 GHD sit-ups 30 sec L sit from hanging position 45 sec upward dog 45 sec downward dog Strength: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4…

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THURSDAY 150625

Warm-up: Row 500m Crossover symmetry 10 push ups 15 hollow rocks 30 sec handstand hold or handstand walk practice Bear crawl down Lunges with trunk twist down 10 hip extensions Barbell: Every two minutes, for 20 minutes (10 sets) of… Halting Clean Deadlift + Clean…

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WEDNESDAY 150624

Warm-up: Row 500m 15 ankle rolls 15 leg swings Samson lunges down Spider-Man crawl back 15 OH PVC squats 5 strict pull-ups 5 kipping pull-ups 40 Double Unders or attempts WoD: Every 6 minutes, for 30 minutes (5 sets)… Run 400 Meters 12 Overhead Squats…

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TUESDAY 150623

Warm-up: Row 500m Crossover symmetry 10 push ups 10 pull-ups 10 GHD sit-ups 10 back extensions 3 wall walks Strength: Four sets of… Seated Overhead Press with Dumbbells x 10-12 reps (2 sec descend) Rest 45-60 seconds Strict Supinated-Grip Pull-Ups x 8-10 reps Rest 45-60…

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MONDAY 150622

Warm-up: Run 400m 15 leg swings 15 ankle rolls 15 hollow rocks 30 sec upward dog pose hold 30 sec downward dog pose Inch worm down Zombie walk back 20 good morning 20 dislocates Strength: Four sets of… Romanian Deadlift x 6 reps @ (4…

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SATURDAY 150620

Warm-up: 400m run Crossover symmetry 15 leg swings 15 dislocates 15 good mornings 10 GHD sit-ups Spider man stretch both sides Inch worms down Broad jumps back Build up to clean and jerk weight WoD: 0-10 Minute: 1 Mile Run + Max Clean and Jerk…

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FRIDAY 150619

Warm-up: 10 dislocates 10 good mornings 15 leg swings 10 push ups Banded hip distractions 10 ankle rolls 40 double unders or attempts 15 squats 8 empty barbell back squats Strength: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps…

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