7/21/14

WOD:
“Bell”
3 rounds for time
21 deadlifts 185/125
15 pull-ups
9 front squats 185/125

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Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Oly WOD
4×3 clean and jerk ~75-85%
4×3 clean pull
4×2 front squat
*aim to hit heavier loads than last week

7/18/14

Skills:
EMOM x 12
Min 1 hollow hold 20-30 sec
Min 2 1-4 MU/5-10 strict pull-ups
Min 3 30-45 sec handstand hold

WOD:
7 min amrap
7 hang power snatches 75/55
7 knees to elbows

Oly WOD
1. Every 90 sec for 15 min (10 sets)
Power snatch + hang snatch + OHS
Build weight over the course
2. 6×2 snatch balance
3. 3 x 6-8 snatch grip Romanian deadlift

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7/17/14

Strength:
6×2 overhead squat

WOD:
20 min amrap
Wallballs 5-10-15-20-25…
200m row between rounds
*score is total wallballs

Mark your calendars peeps. Our 2 year anniversary party will be August 9th at the box. Stay tuned for fine details!!!

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7/16/14

Strength:
Wendler Deadlift
1×5@65
1×5@75
1×5+@85

WOD
10 min AMRAP
10 kb snatch rt arm 53/35
10 kb oh walking lunges rt arm
10 kb snatches lt arm
10 kb oh walking lunges lt arm
10 c2b pull-ups

Oly WOD
1. Every 90 seconds for 15 min
Power clean + clean + jerk
2. Clean pull 4×3
3. Front squat 4×2

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