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Category Archives: Strength
090125
Savage South Quay opening Bench Press 3×3 @63KG Wanted to do Romanian Deadlift – but body was tired. Concept 2 Bike – Cooldown 30min Bike
Posted in Active Recovery, Indoor Bike, Strength
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083025
3x20m Sled Push 135,150 3x20m Sled Pull 90,100,110 16m EMOM60s Double Unders – 5560s Walking Lunges 25KG – 17 meters60s Burpee Broad Jump 17 meters60s Rest
Posted in Strength, WOD
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082725
Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG Row 11 Rounds x 500m *60s rest btw roundsAverage 2:03:4/500m
Posted in Strength, WOD
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082625
Zercher Squat 3×3 @62KG Romanian Deadlift 3×3 @82KG Bench Press 3×3 @64KG 3R:20 Banded Good MorningAMRAP DB Push Press 20KG @11,10,10
Posted in Strength
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082325
4 x 15m sled push – worked up to 175kg4 x 15m sled pull – worked up to 115kg 16 min EMOM60s row @ 14c60s wall ball @ 1560s box step up @ 1560s rest
Posted in Strength, WOD
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082125
Press 3×3 @42KG Bench Press 3×3 @62.5KGSuperset 3 Pull Ups @12KG 11r x 500m of Row @2.08/500m
Posted in Cardio, Rowing, Strength
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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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please attach individual lap times for reference.