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April 29th, 2014

4/29/2014

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COMPETITORS

Strength:

(a) Snatch pull + snatch - 3x3
(b) Overhead squat - Work up to a heavy single

Conditioning:

(a) ALT for MR EMOM 10 - Deadlifts/2 for 1 TTB
*RX'd - 315/215# / Scaled - 275/185# or 225/155#*
(b) AMRAP 8 - 7 Burpees/7 Wallball
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *40 Mins*, CO - *20 Mins*, SK/MO - *N/A*

GPP

Strength:

(a) Snatch pull + snatch - 3x3
(b) Overhead squat - Work up to a heavy single

Conditioning:

For Time -
- (L1) 2 Mile run/60 Double-unders/50 Wallball/40 TTB/30 Burpees/20 Deadlifts
- (L2) 1 Mile run/20 Double-unders/30 Wallball/40 Sit-ups/30 Burpees/20 Deadlifts

*RX'd - 225/155# / Scaled - 185/125# or 155/105*

Skill/Mobility:

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*

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April 28th, 2014

4/28/2014

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COMPETITORS

Strength:

Strict Press - Work up to a heavy single

Conditioning:

AMRAP 12 - 10 Hang power clean & jerks/20 Muscle-ups/30 Burpees
*RX'd - 185/135# / Scaled - 155/105# or 135/95#*

Skill/Mobility:

AMRAP 10 - 1 Mile run, then CTB for max reps in remaining time

ST - *20 Mins*, CO - *12 Mins*, SK/MO - *10 Mins*

GPP

Strength:

Bench Press - Work up to a heavy single

Conditioning:

"Helen Meets Grace" 3 RFT -
- (L1) 400m Run/21 KB swings/12 Pull-ups, then 30 Clean & jerks to finish
- (L2) N/A

*RX'd - 53, 135/35, 95# / Scaled - 44, 115/25, 80#, 35, 95/25, 65#, or 35, 65/25, 45#*

Skill/Mobility:

AMRAP 10 -
- (L1) 25 Double-unders/5 Wall walks
- (L2) 10 Double-unders/2 Wall walks

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*

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April 24th, 2014

4/24/2014

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COMPETITORS

Strength:

(a) Clean deadlift + clean pull + hang clean - 5x2
(b) Shoulder to OH - 8x3 (Sets start from the ground)

Conditioning:

(a) ALT for MR EMOM 10 - Cal row/Bench press
*RX'd - 225/155# / Scaled - 205/140# or 185/125# / Scale up as needed.*
(b) AMRAP 8 - 5 CTB/5 HSPUs
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *40 Mins*, CO - *20 Mins*, SK/MO - *N/A*

GPP

Strength:

(a) Clean deadlift + clean pull + hang clean - 5x2
(b) Shoulder to OH - 8x3 (Sets start from the ground)

Conditioning:

3 RFT (30 Min. Cap) -
- (L1) 800m Run/20 HSPUs/20 CTB/20 Ring dips/2 Rope climbs
- (L2) 500m Run/7 Wall walks/7 Pull-ups/25 Push-ups
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*

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April 22nd, 2014

4/22/2014

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COMPETITORS

Strength:

(a) Snatch deadlift + hang snatch + snatch balance - 5x2
(b) Overhead squat - 8x3

Conditioning:

(a) ALT for MR EMOM 10 - Deadlifts/2 for 1 TTB
*RX'd - 315/215# / Scaled - 275/185# or 225/155#*
(b) AMRAP 8 - 25 Double-unders/7 Burpees
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *40 Mins*, CO - *20 Mins*, SK/MO - *N/A*

GPP

Strength:

(a) Snatch + snatch balance - 5x2
(b) Overhead squat - 8x3

Conditioning:

AMRAP 17 -
- (L1) Run 1 Mile, then AMRAP in remaining time of: 4 Burpees/5 Deadlifts/6 TTB
- (L2) Run 800m, then AMRAP in remaining time of: 7 Burpees/7 Deadlifts/20 Sit-ups

*RX'd - 225/155# / Scaled - 185/125# or 155/105*

Skill/Mobility:

ST - *40 Mins*, CO - *20 Mins*, SK/MO - *N/A*

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April 21st, 2014

4/21/2014

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COMPETITORS

Strength:

Strict Press - 8x3

Conditioning:

AMRAP 15 - 9-7-5 of: Ground to overhead/Muscle-ups
*400m Run after each entire round of 9s + 7s + 5s
*RX'd - 165/115# / Scaled - 135/95# or 115/80#*

Skill/Mobility:

AMRAP 10 - 1 Mile run, then CTB for max reps in remaining time

ST - *20 Mins*, CO - *15 Mins*, SK/MO - *10 Mins*

GPP

Strength:

Bench Press - 8x3

Conditioning:

AMRAP 20 -
- (L1) 21-15-9 of: Ground to overhead/Pull-ups/Ring dips
  *500m Run after each individual set of 21s, 15s, & 9s
- (L2) 12-9-6 of: Ground to overhead/Pull-ups/Ring dips
  *300m Run after each individual set of 12s, 9s, & 6s
*RX'd - 115/80# / Scaled - 95/65#, 80/55#, or 65/45#*

Skill/Mobility:

AMRAP 10 -
- (L1) 25 Double-unders/5 Wall walks
- (L2) 10 Double-unders/2 Wall walks

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*

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April 18th, 2014

4/18/2014

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COMPETITORS

Strength:

(a) Front Squat - 5x5
(b) Deadlift - 5x5

Conditioning:

1 Min. Each x3 - Thrusters/Burpees/Power snatches/Burpees/Overhead squats/Rest
*RX'd - 95/65# / Scaled - N/A#*

Skill/Mobility:

For Time - 20 Cal row/40 Toe to rings/20 Cal row/40 GHD Sit-ups/20 Cal row/40 TTB

ST - *30 Mins*, CO - *17 Mins*, SK/MO - *10 Mins*

GPP

Strength:

(a) Front squat - 5x5
(b) Deadlift - 5x5

Conditioning:

AMRAP 20 -
- (L1) 800m Run then AMRAP in remaining time of: 3 Burpees/4 Power snatches/
  5 Overhead squats, 5/6/7, 6/7/8, etc.
- (L2) N/A
*RX'd - 95/65# / Scaled - 80/55#, 65/45#, or 45/PVC#*

Skill/Mobility:

AMRAP 10 -
- (L1) 10 Double-unders/10 TTB
- (L2) N/A

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*

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April 17th, 2014

4/16/2014

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COMPETITORS

Strength:

(a) C lean pull + clean - 3x3
(b) Shoulder to OH - 5x5 (Sets start from the ground)

Conditioning:

(a) ALT for MR EMOM 10 - Cal row/Bench press
*RX'd - 225/155# / Scaled - 205/140# or 185/125# / Scale up as needed.*
(b) AMRAP 8 - 9 Pull-ups/3 Deficit HSPUs
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *40 Mins*, CO - *20 Mins*, SK/MO - *N/A*

GPP

Strength:

(a) Clean pull + clean - 3x3
(b) Shoulder to OH - 5x5 (Sets start from the ground)

Conditioning:

AMRAP 20 -
- (L1) 3 HSPUs/5 CTB/7 KB Swings
  *40 Double-unders after every 4 rounds
- (L2) 1 Wall walk/5 Pull-ups/10 KB Swings
  20 Double-unders after every 4 rounds
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*

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April 15th, 2014

4/15/2014

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COMPETITORS

Strength:

(a) Snatch pull + snatch - 3x3
(b) Overhead squat - 5x5

Conditioning:

(a) ALT for MR EMOM 10 - Deadlifts/2 for 1 TTB
*RX'd - 315/215# / Scaled - 275/185# or 225/155#*
(b) AMRAP 8 - 7 Burpees/7 Wallball
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *40 Mins*, CO - *20 Mins*, SK/MO - *N/A*

GPP

Strength:

(a) Snatch pull + snatch - 3x3
(b) Overhead squat - 5x5

Conditioning:

For Time -
- (L1) 2 Mile run/60 Double-unders/50 Wallball/40 TTB/30 Burpees/20 Deadlifts
- (L2) 1 Mile run/20 Double-unders/30 Wallball/40 Sit-ups/30 Burpees/20 Deadlifts

*RX'd - 225/155# / Scaled - 185/125# or 155/105*

Skill/Mobility:

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*

0 Comments

April 14th, 2014

4/14/2014

0 Comments

COMPETITORS

Strength:

Strict Press - 5x5

Conditioning:

AMRAP 12 - 10 Hang power clean & jerks/20 Muscle-ups/30 Burpees
*RX'd - 185/135# / Scaled - 155/105# or 135/95#*

Skill/Mobility:

AMRAP 10 - 1 Mile run, then CTB for max reps in remaining time

ST - *20 Mins*, CO - *12 Mins*, SK/MO - *10 Mins*

GPP

Strength:

Bench Press - 5x5

Conditioning:

"Helen Meets Grace" 3 RFT -
- (L1) 400m Run/21 KB swings/12 Pull-ups, then 30 Clean & jerks to finish
- (L2) N/A

*RX'd - 53, 135/35, 95# / Scaled - 44, 115/25, 80#, 35, 95/25, 65#, or 35, 65/25, 45#*

Skill/Mobility:

AMRAP 10 -
- (L1) 25 Double-unders/5 Wall walks
- (L2) 10 Double-unders/2 Wall walks

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*

0 Comments

April 11th, 2014

4/11/2014

0 Comments

COMPETITORS

Strength:

(a) Front Squat - 3x8
(b) Deadlift - 3x8

Conditioning:

For Time: 10 Power snatches/30 Overhead squats/10 Power snatches/30 Burpees/
10 Power snatches/30 Overhead lunges
*RX'd - 135/95# / Scaled - 115/80# or 95/65#*

Skill/Mobility:

AMRAP 10 - 200 Double-unders then AMRAP in remaining time of: 12 cal row/7 TTB

ST - *30 Mins*, CO - *15 Mins*, SK/MO - *10 Mins*

GPP

Strength:

(a) Front squat - 3x8
(b) Deadlift - 3x8

Conditioning:

AMRAP 20 -
- (L1) 10 Power snatches/10 Overhead lunges/200m Run
- (L2) N/A
*RX'd - 95/65# / Scaled - 80/55#, 65/45#, or 45/PVC#*

Skill/Mobility:

AMRAP 10 -
- (L1) 10 Double-unders/10 Overhead squats
- (L2) N/A

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*

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