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17
May

Reverse Morrison

Saturday 5/18/19 Reverse “Morrison”For time:10-20-30-40-50Wallball (20/14)Box Jumps (24/20)KB swings (53/35)*RX+ version Wallball (30/20)/Box (30/24)/ KB 70/53 Danville 60AMRAP 25 min:10-20-30-40…..WallballBox jumpKB swing 2 bacteria from...
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16
May

Ring muscle ups

Friday 5/17/19W/partner:AMRAP 10 min:Alternate full rounds:10 V-ups 10 Hollow rocks*Plank hold while partner works+Against a 25 min clock:3 rounds:50/40 Cal row or ski40 DB power...
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15
May

Happy birthday Wade!

Thursday 5/16/19 Wallball basketball+EMOM 10 min:30 seconds max reps strict pullups+For time:58 Hang DB snatch (50/35)58 Wallballs (20/14)58 Hang DB snatch (50/35)58 Burpee box jump...
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14
May

1RM front squat

Wednesday 5/15/19W/partner:AMRAP 6 min:2-4-6-8-10….Goblet squats+Front squatWork up to a 1RM for the day+For time:10-9-8-7-6-5-4-3-2-1Front squat (185/135)Strict handstand pushup Danville 60 Front squat4×10+10-9-8-7-6-5-4-3-2-1DB front squatDB push...
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12
May

Double dragon

Monday 5/13/19 2 rounds of each:20 Band apart10 PVC passthrough1 min bar hang+Bench press5×5*20 straight leg situps after each set+AMRAP 15 min:21 KB deadlifts (53s/35s)15...
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10
May

Nutrition with Sarah

Saturday 5/11/19 “Wood”5 rounds for time:Run 400m10 Burpee box jumps10 Sumodeadlift high pull (95/65)10 Thruster (95/65)Rest 1 min Danville 60 5 rounds:Run 400m10 Burpee over...
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9
May

Get a grip

Friday 5/10/19 In teams of 2:For time:Row 100/80 Calories100 KB swings (70/53)50 Toes to bar 50 Bar muscle ups50 Toes to bar100 KB swings (70/53)Row...
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9
May

Pump Thursday

Thursday 5/9/19 5 rounds:10 Strict press10 Bent over row+EMOM 18 min:1 min: 25 Wallballs (20/14)1 min: Max reps power clean (205/145)1 min: Rest Danville 605...
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