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Category Archives: Strength
081925
AM:Zercher Squat – Find heavy 3 rep – 65KGZercher Squat 3×3 @60KG Romanian Deadlift 3×4 @80KG 3r of:20 Banded good morning10 DB Push Press @20KG DBs PM:30min Treadmill Run | 8:12/km | 117BPM | 3.69KM
Posted in Cardio, Running, Strength
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080925
Find a heavy 3 rep Deadlift @105KG 100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55 5k Row – 22:162:13/500m Speed
Posted in Benchmark, Rowing, Strength
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080525
Clean + Hang Clean + Push press + Jerk. Worked up to 60kg Sled Pull 95kg – for about 10minsBox Squat 3×3 @80kgPress 3×3 @40,44,44KG
Posted in Strength, Weightlifting
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080125
Romanian DL 3×3 @70KGPress 3×3 @40KGShoulder Exernal Rotation Exercises
Posted in Strength
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073125
Box Squat 3×3 @70KGSled Push and Pull work up to 145KGBench 3×3 @60KGShoulder ExercisesDeadhang 90sKB Farmers Hold 32KGs 90s
Posted in Strength
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071925
Bench Press work to heavy single – 72.5KG 5×5 Pull Ups 4R of:8 DB Press @15KG *last round 68 Bent Over DB Row @22.5KG8 Plate Shrugs @25KG
Posted in Bodybuilding, Strength
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071825
Power Clean & Jerk work u to heavy single – 73KG Hang Snatch work up to heavy single – 43KG Box Squat 3×3 @70KG
Posted in Explosiveness, Strength, Weightlifting
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071725
Zercher Reverse Lunges 3×6 @50kgBench Press 3×3 @60kgShoulder Strength using MacebellChina Rows 3×8 @40kg
Posted in Strength
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071525
Box Squat 3×5 @80KGRomanian Deadlift 3×10 @ 70KG WOD 25 Cal Ski 2R:50 Squat Thrusts70m Mule40m Sled Push + Sled Pull (Alt 10m’s) Buyout:25 Cal Ski Finisher:100 Squat Thrusts100 Russian Twists*Evertime Break, 3 Pull Ups. 6 Breaks total.
Posted in Strength, WOD
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071225
Bench Press 3×5@60KG*Superset 5 Pull Ups Press 5×3 @40KG Barbell rows 5×10@40KG
Posted in Strength
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please attach individual lap times for reference.