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8/31/2016

Strength:

5 X 5 SDL

 

WOD:

10 min AMRAP

200 m run

7 Deadlifts (250/165)

1 rope climb

 

Rest 5 min

 

Tabata :20/:10 X 8

Wallballs (30/20)

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8/30/2016

Strength:

2 PJ OTM X 10

 

WOD:

30 Swing (H2H – Hand to hand): (24kg/16kg)

30 Backward Lunge Steps (In place w/KB in goblet position)

30 situps

4 Rounds for time

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8/29/2016

Strength:

5 X 10 FSQ

 

WOD:

Partner Workout

 

20 min AMRAP

Partner Workout

P1 completes entire workout, then P2 Completes it. Continue rotating until time cap.

3 FSQ (115/75)

6 Push Up

9 Box Jump (24/20)

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8/28/2016

Strength:

5 X 3 RDL

 

WOD:

12 min AMRAP

5 CL (anyway) and Jerk (anyway) (Rx155/105) (Rx+ 185/125) (50+ 135/95)

12 Bar-over-burpees

 

Rest 5 min

 

Tabata :20/:10 X 8

Toe-to-bar

Score toes-to-bar

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8/26/2016

Partner Workout

P1 works while P2 rests on all movements

10 rounds for Time

Butcher Push (90/70) to other bldg and back

10 calorie Assault bike/Air dyne

Double KB Overhead walk (35/25)

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8/25/2016

EMOM X 21

 

Minutes 1,4,7,10,13,16,19

9 DL (Rx 115/75) (Rx+135/95) (50+ 75/55)

6 PCL

3 shoulder to overhead

 

Minutes 2,5,8,11,14,17,20

3 pullups (Rx+ 5)

6 push ups (Rx+ 10)

9 airsquats (Rx+ 15)

 

Minutes 3,6,9,12,15,18,21

2 dips (Rx+ MU+1 dip on rings)

4 Seated double KB/DP strict presses (HAP) (Rx+ HSPU)

8 Russian swings (53/35) (Rx+ 71/53)

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8/24/2016

For Time – 20 min cap

Row 1000 m

100 abmat situps

50 PSN (115/75)

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8/23/2016

The Five Frans (6-6-15)

21-15-9

Thruster

Jumping pull ups

Level 1: The Five Frans – #45/#35 and jumping pull-ups (5 min + Fran)

Level 2: The Five Frans – #55/#40 and jumping pull-ups (4-5 min Fran)

Level 3: The Five Frans – #65/#45 and jumping pull-ups (3-4 min Fran)

Level 4: The Five Frans – #75/#55 and jumping pull-ups (3min Fran or less)

Level 5: The Five Frans – #85/#60 and jumping pull-ups

3 min

1 min rest

5 rounds

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8/22/2016

15 min clock

800 m run for time

In remaining time establish 1 rm hang squat snatch

Reset clock

15 min clock

800 m run for time

In remaining time establish 1 rm hang squat clean

4 scores

Two runs and two lifts

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8/21/2016

Nutts

10 Handstand push-ups

15 DL 250/165

25 Box jumps, 30/24

50 Pull-ups

100 Wallball shots, 20 pounds, 10′

200 Double-unders (400 singles)

Run 400 meters with a 45/35 plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

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