Running Double

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Warm Up:
Three Rounds
200m Run
15 Light American KBS
10 Pushups
10 Walking Lunge Steps

Strength:
Push Press + Push Jerk + Split Jerk
1-1-1-1-1-1-1-1
Work up to a HS today!

WOD:  AMRAP20
200m Run
10 Pull-ups
20 Push-ups
30 Squats

Fight Gone Bad

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FIGHT GONE BAD (3 Rounds)
1 Min Wallballs (20/14)
1 Min Sumo Deadlift High Pull (75/55)
1 Min Box Jumps (24/20)
1 Min Push Press
1 Min Calorie Row
1 Min Rest

170922

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Mobility:
Foam Roll Lats
Foam Roll Quads
Lacrosse Ball Traps
Child’s Pose

Warm Up:
400m Row
2 Rounds
10 Push-ups
:30 Hollow Hold on Rig
10 Squats
10 Good Mornings (PVC)

Strength:  Power Clean
10 Min To Heavy Single

WOD:  For Time
12-9-6
Power Cleans (95/65)
Pull ups
-Rest 2 min-
9-6-3
Power Cleans (135/95)
Chest to Bar
-Rest 2 min-
6-4-2
Power Cleans (185/135)
Bar Muscle ups**

**Scale Options For Bar MU
1.  Jumping Bar MU
2.  Burpee C2B
3.  2 Pull-ups + 2 Ring Dips 

170921

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Warm Up:
400m Run
Three Rounds
6 Ring Rows
10 Pushups
10 Walking Lunge Steps
LAcrosse Ball Pec Smash

Strength:  Superset Every 3 Minutes
Bench Press
5 x 5 Building over the sets
Strict Chin-ups
5 x Max Effort

WOD:  For Time
21-15-9
Overhead Squats (115/80)
Burpee Box Overs (24/20)

170920

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Mobility:
Foam Roll T-Spine
Pec Smash w/ Lacrosse Ball
Foam Roll Lats
Child’s Pose
Calf Stretch

Warm Up:
2 Min Double Unders
2 Rounds
3 Strict Pull-ups
5 Push-ups
7 Squats
Sampson Stretch

EMOM12
3 Strict Ring Dips
3 Strict Pull-ups

WOD:  2 Rounds
AMRAP 2:
20/15 Cal Row
AMRAP D/U
Rest 1:00
AMRAP 2
30/20 Cal Bike
AMRAP D/U
Rest 1:00
AMRAP 2
200m Run
AMRAP D/U
Rest 1:00

170919

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Warm Up:
:30 Sec Each x 2
Burpees
Inch Worms
Squats
Sampson Stretch
Cross leg Hamstring Stretch

Mobility:
Foam Roll Lats
10 Pass Thru (PVC)
10 Warrior Squats w/ Barbell

Strength:
Split Jerk From Rack
1-1-1-1-1
Clean Grip DeadLift (Moderate Weight)
5 x 5

WOD:  AMRAP8
10 T2B
10 Burpees