Thursday, 10/27

Advanced
3 rounds
500m row
20 push ups
20 lunges

Knee push ups
13:35


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Tuesday, 10/25

Intermediate
21-15-9
Left-arm kettlebell snatch 8kg
Right-arm kettlebell snatch 8kg
Pull ups or progressions

Used black (thick) band

12:48


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Monday, 10/24

"Baby Bradshaw"

Advanced
9 rounds
3 shoulder press #65
5 kettlebell deadlifts 32kg
7 pull ups
9 double or single unders

Subbed 6 step ups for D/Us
Used 20# dumbbells for presses

13:52

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Friday, 10/7

Advanced
3 rounds
9 overhead squats #65
9 front squats #65
9 back squats #65
10:23


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Thursday, 10/6

Advanced
21-15-9
Hang power cleans #65
Kettlebell deadlifts 32kg
Box jumps or step ups
10:35

Wednesday, 10/4

Intermediate:
30 hang power snatches #45

Used 53#s 3:59

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Monday, 10/2

Intermediate
4 rounds
10 shoulder press #15 dumbbells
10 pull ups or progressions
10 walking lunges with dumbbells

Did ring rows and five rounds
9:33


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