Friday 5/23/14

Monday is Memorial Day! We’ll be doing Murph. 0900, 1200, and 1630 WOD! Enjoy your weekend. 2014 Regional Event 4 21-15-9-6-3 reps, for time of: Strict Handstand Push-up Front Squat, 195/125 Bar facing Burpee

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Thursday 5/22/14

Deadlift 2 sets of 5 reps @ 75% of 1 Rep max 2 sets of 3 reps @ 80% of 1 Rep max 2 sets of 2 reps @ 85% of 1 Rep max 2 sets of 1 reps @ 90% of 1 Rep max Bench Press 2 sets of 5 reps @ 75% of […]

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Wednesday 5/21/14

5 rounds for time of: 5 Clean & Jerks, 135/95 (any style clean) 10 Burpee Box Jumps, 24/20

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Tuesday 5/20/14

Back Squat 2 sets of 5 reps @ 75% of 1 Rep max 2 sets of 3 reps @ 80% of 1 Rep max 2 sets of 2 reps @ 85% of 1 Rep max 2 sets of 1 reps @ 90% of 1 Rep max Shoulder Press 2 sets of 5 reps @ 75% […]

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Monday 5/19/14

Tabata row to 50 cal Tabata push ups to 100 Tabata sit-ups to 100 Tabata air squats to 100 Tabata Kettlebell swings to 100 (1.5 / 1)

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Friday 5/16/14

For time: 9 Overhead squat 135/95 6 ring muscle up 200m row 8 Overhead squat 135/95 5 ring muscle up 200 row 7 Overhead squat 135-95 4 ring muscle up 200 row

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Thursday 5/15/14

Deadlift 5 sets of 2 reps @ 85% of 1 Rep max Power Clean 2 sets of 5 reps @ 75% of 1 Rep max 2 sets of 3 reps @ 80% of 1 Rep max 2 sets of 2 reps @ 85% of 1 Rep max 2 sets of 1 reps @ 90% of […]

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Wednesday 5/14/14

“Nicole” 20 min Amrap 400m run Pull up max rep Score is number of pull-ups completed for each round. Beyond the Whiteboard users will not be able to log this workout on your mobile device. For Nicole, logging has to be done on the web (http://beyondthewhiteboard.com/).

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