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7/31/2014

Strength:

 

Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

Partner WOD

3 min

first 1:30 P1 does max FSQ (115/75) while P2 does max DU

switch

rest 1 min

3 min

first 1:30 P1 does max PJ while P2 does max pull ups

switch

rest 1 min

3 min

first 1:30 P1 does max lunge in place while P2 does max hollow rocks

switch

rest 1 min

3 min

first 1:30 P1 does max bench (P2 spots)

switch

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7/30/2014

Strength:

 

Overhead Squat

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

21-15-9 Complex

8 DL (125/85)

7 PCL

6 GTO

21 CTB pull ups

6 DL

5 PCL

4 GTO

15 CTB pull ups

4 DL

3 PCL

2 GTO

9 CTB pull ups

 

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7/29/2014

Strength:

 

Dead Lift

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

5 Rounds for Time (15 min cap)

Run 400 m

15 HPSN (115/75)

 

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7/28/2014

Strength:

 

Front Squat

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

12 min AMRAP

6 weighted step ups (24/20, 35 kb/25 kb) masters (20, 20 db)

12 hand release push ups

18 double unders

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7/27/2014

Strength:

 

Push Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

3 reps at 80%

3 reps at 85%

3 reps at 90%

 

WOD:

 

12 min to establish 1 rm CL and J.

One minute to reduce weight to 80% then max perfect CJ and Js (no step forwards, backwards, or pressing out) in 7 min.

Score 1 rm and number of perfect CL and Js.

 

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7/25/2014

Strength

 

Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

5 reps at 80%

5 reps at 85%

 

WOD:

 

12 min to establish 1 rm cluster (full clean into thruster)

take 1 min to reduce weight to 80% of 1 rm

7 min max reps of clusters.

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7/24/2014

Strength

 

Overhead Squat

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

5 reps at 80%

5 reps at 85%

 

WOD:

 

For completion: (does not have to be in order)

100 singles

5 strict muscle ups (CTB+Dip = 1 mu)

10 handstand pushups

100 double unders

50 pistols (scale from box or from kneeling position)

15 weighted chest to bar (with vest)

40’ handstand walks X 2

5 deficit handstand push ups

10 muscle ups

10 bar muscle ups

Max weighted dip

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7/23/2014

Strength:

 

Dead lift

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

5 reps at 80%

5 reps at 85%

 

WOD:

 

12 min AMRAP

5 T2B

10 push ups

15 box jumps/step ups

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7/22/2014

Strength:

 

Front Squat

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

5 reps at 80%

5 reps at 85%

 

WOD:

Run 400

21 full cleans (115/75) (Masters 55)

Run 400

15 full cleans (135/95) (Masters 75)

Run 400

9 full cleans (155/115) (Masters 95)

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7/21/2014

Strength:

 

Push Press

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

5 reps at 80%

5 reps at 85%

WOD:

“Bell”

3 rounds for time

21 DL (185/125)

15 pull ups

9 front squats (same weight, from ground)
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

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