Tag Archives: bench press

January 28, 2013

SWOD: Bench Press Warmup sets: 5x 35% 5x 45% 3x 55% Working sets: 5x 75% 3x 85% 1+ 95% WOD: 10 Minute AMRAP: Run 200m 7 Hang Power Cleans (135/95#) 12 Burpees Post WOD: 100 Atomic Sit ups for time

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Paleo in a Nutshell

Part 1: Food Part 2: Exercise Part 3: Sunshine

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January 21, 2013

SWOD: Bench Press Warmup sets: 5x 35% 5x 45% 3x 55% Working sets: 3x 70% 3x 80% 3+ 90% WOD: 15 Min timecap (EMOM / “DEATH BY” format) 1 Power clean (165/155) / 1 lateral bar burpee / plank hold … Continue reading

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January 15, 2013

SWOD: Bench Press Warmup sets: 5x 35% 5x 45% 3x 55% Working sets: 5x 65% 5x 75% 5+x 85% WOD: 21-15-9 for time of: Thrusters (115,75) Power Cleans (115,75) Post-WOD: 4 min Tabata Weighted Abmat sit-ups (20,10) I was hesitant … Continue reading

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