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1325-A O'REILLY DR. FEASTERVILLE PA 19053

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Author: Eric Jaber (Sr)

08/20/2014

Last time we did this workout was May 30th. Re-test yourself! Mobility / Dynamic Warm-up “Ass to Grass” 3x 10 Wall Balls 3 x 10 KB Swings Skill/Strength 3 Position Clean 7 Minute EMOM Power Snatch + Low Hang Snatch Go Light Work to Heavy WOD: 5 Rounds For Time 400m Run 15 Wall Balls (20/14) 10 KB...

08/19/2014

Mobility / Dynamic Warm-up 400M Run 100 Hollow Rocks or 5 Minutes of Work Skill/Strength Find Max Height Box Jump Strength: Find 1 RM DeadLift 10 @35% 8 @ 45% 6@ 55% 4@ 65% 3@75% 2 @ 85% 1@95% 1@100% + WOD: OPENS WORK OUT 14.3 8 Minute AMRAP MEN: 135-lb. deadlifts, 10 reps 15 box...

08/18/2014

Mobility / Dynamic Warm-up3 Rounds 2 Wall Walks 10 KBS 15 Sit Ups Skill/Strength HandStands Strength: 7 Minute EMOM 3 Bear Complexes WOD 5 Rounds For Time 21 WallBall Shots (20/14) 18 Pull Ups 15 Kettlebell Swings 12 HSPU ...

08/15/2014

3 Rounds 200 M Run  20 Air Squats THEN 2 Minute Arch Hold Strength Front Squat 3x3x3x3x2x2x1x1x1x1 WOD: 10 Minute AMRAP 5 Power Cleans 95/65 5 Front Squats 95/65 5 Push Press 95/65 5 Burpees 95/65 Dmitry Klokov 250kg (550lb) ass to the grass front squat This is Klokov performing an amazing 5 second pause on a quarter of...

08/13/2014

Mobility / Dynamic Warm-up "Good Morning Vietnam" Warm UP 3x5 Goblet Squats 3x10 Push Ups 2 Minutes Hollow Rocks Skill/Strength No Skill Strength: 3x3x3x3x2x2x1x1x1x1 Power Cleans 5 Power Cleans (145/100) 10 T2b 15 Wall Balls (20/14) ...

08/12/2014

Mobility / Dynamic Warm-up "Good Morning Vietnam" Warm UP 63 Burpees Skill/Strength No Skill Strength: 5x5 Heavy OHS WOD: For Time 15 Minute Cap "Nancy" 5 Rounds For Time 400 M Run 15 OHS (95/65) ...

08/11/2014

Mobility / Dynamic Warm-up 2 Minutes ass to grass 200 Meter Run 2x 10 KB Swings 2x 10 Pull Ups 1 Minute plank in between rounds Skill/Strength No Skill Strength: Off the rack work to 1RM Thruster (Use your hips!) WOD: For Time 15 Minute Cap 50 Thrusters (95/65) 40 Pull Ups 30 KB Swings (53/35) 20 T2b 10 Handstand Push Ups ...

08/07/2014

Mobility / Dynamic Warm-up Shoulders! 2x 200 M Run 2x10 KB Thrusters 2x20 Hollow Rocks Skill/Strength No Skill Strength: 5 Minute Warmup to heavy G2OH 7 Minute EMOM Heavy Ground 2 Overhead WOD: 12 Minute AMRAP 1,2,3,4,5,6,7...