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Wednesday 160518

Robby puts heavy weight overhead during the 0530 group WOD.

Robby puts heavy weight overhead during the 0530 group WOD.

While wearing a 20 pound weight vest, complete the following for time:
Run 1.5 miles
400 m Farmer carry, two 24 kg kettlebells

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Tuesday 160517

Scott and Sara leap the flaming wall, hand-in-hand, to finish the 2016 Spartan Beast.

Scott and Sara leap the flaming wall, hand-in-hand, to finish the 2016 Spartan Beast.

For max load:
Pull-ups, 2-2-2 reps

Then, three rounds for time:
100 double unders
20 deadlifts, 100 kg
15 pull-ups

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Brexit: The Movie [YouTube] is a feature-length documentary film to inspire as many people as possible to vote to leave the European Union in the June 23rd referendum.

 

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Monday 160516

Kelly lunges with racked dumbbells during the 1700 group WOD.

Kelly lunges with racked dumbbells during the 1700 group WOD.

For max reps:
With a continuously running clock, perform 1 thruster in the first minute, 2 thrusters in the second minute, 3 thrusters in the third minute, 4 in the fourth, etc. Continue until you are unable to complete the required number of thrusters in the minute. Your score is the minutes and reps completed. Prescribed load for this workout is two 45 lb dumbbells.

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You Have The Right To Discriminate

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Friday 160513

Anthony hops over the barbell during the 1700 group WOD.

Anthony hops over the barbell during the 1700 group WOD.

“Fight Gone Bad”
Three rounds for max reps:
1 min Wall ball, 20 lb
1 min Sumo-deadlift high pulls, 35 kg
1 min Box jump, 20 in
1 min Push presses, 35 kg
1 min Row (calories)
1 min Recovery

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Thursday 160512

Gary rows for calories during the 1700 group WOD.

Gary rows for calories during the 1700 group WOD.

For max load:
Overhead squats, 3-3-3-3-3 reps

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Common Sense with Dan Carlin

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Wednesday 160511

Terra pulling deadlifts during the 0530 group WOD.

Terra pulling deadlifts during the 0530 group WOD.

Wearing a 20 pound weight vest, complete for time:
Run 400 m
40 pull-ups
Run 800 m
80 push-ups
Run 1200 m
120 walking lunges
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Tuesday 160510

Brett, Nick, and Robby work the stations during the 0530 group WOD.

Brett, Nick, and Robby work the stations during the 0530 group WOD.

For max load:
Deadlifts, 2-2-2 reps

Then, five rounds for time:
9 deadlifts, 115 kg
5 Turkish get-ups, 28 kg kettlebell

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Monday 160509

Andy puts weight overhead during the 0530 group WOD.

Andy puts weight overhead during the 0530 group WOD.

For max rounds in three minutes of:
3 cleans, 65 kg
3 jerks, 65 kg
3 L pull-ups

Recover 1 minute. Repeat for a total of 5 cycles. Your score is the max rounds completed for each of the 5 cycles.

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Friday 160506

Jerod gets his squat on during the 0530 group WOD.

Jerod gets his squat on during the 0530 group WOD.

Five rounds for time:
20 box step ups to a 20 inch box, holding two 20 lb dumbbells
5 strict muscle-ups

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Thursday 160505

Kate tops out her muscle-up carrying fifteen extra pounds.

Kate reps muscle-ups with an extra fifteen pounds during the 0530 group WOD.

For max load:
Dips, 2-2-2 reps

Then, complete as many rounds as possible in 20 minutes:
15 push-ups with a 20 kg plate on your back
400 meter carry, 20 kg plate
4 legless rope ascents, 15 ft

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