6 / 19 / 2012

Josh’s B-Day WOD

For Time

22 Squat Cleans, 135 / 95 lbs

22 Deadlifts, 135 / 95 lbs

22 Box Jumps, 24 / 20

22 Double Unders

22 Back Squats, 135 / 95 lbs

22 Double Unders

22 Box Jumps

22 Deadlifts

22 Squat Cleans

22 minute time cap

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For those of you that are competitors, this is for the Comp C.O. today.

Strength

Strict Press

Set new 1RM (10 min)

“Nicole”

20 minute Amrap

Run, 400m

Max Rep Pullups

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6 / 16 / 2012

GoRuck Challenge in Washington D.C.  6 / 15 / 12

IT’S GO TIME!!

Strength

Front Squat 7 x 2 @85% 1RM

For Time

Row, 1000m

Rest 2 min

Row, 1000m

Rest 2 min

Row, 1000m

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6 / 15 / 2012

Strength

Strict Press

5 x 5 (10 min)

12 – 9 – 6

Hang Power Clean, 135 / 95

Box Jumps, 24 / 20

15 – 12 – 9

Hang Power Clean, 115 / 80

Box Jumps, 24 / 20

21 – 15 – 9

Hang Power Clean, 95 / 65

Box Jumps, 24 / 20

20 minute time cap

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6 / 14 / 2012

Strength

Deadlift 6 x 2 EMOM @ 85%

“Annie”

50 – 40 – 30 – 20 – 10

Double Unders

Sit-ups

20 minute time cap

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6 / 13 / 2012

^.. This man is not to blame.

“MLD 1.0”

4 Rounds

50 Lunges

50 Squats

Run, 400m

30 minute time cap

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