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After BS--only one round (from ABQ) b/c of runs still on the line-up.25 Sumo Deadlift High Pulls, 95 lbs 25 Pull-ups 25 Kettlebell Swings, 1.5 pood 25 Walking Lunges 25 Push Press, 95 lbs 25 Wall Balls, 20 lbs, 10 ft 25 Knees To Elbows 25 Burpees -
WEAK LEGS :(Sets 3 Back Squats | 275 lbs 3 Back Squats | 285 lbs 3 Back Squats | 295 lbs 2 Back Squats | 305 lbs 2 Back Squats | 305 lbs
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Sub of CFABQ--good wod.8:00 AMRAP: 10 Clean & Jerks, 95 lbs 20 Push-up (hand release)s 10 Toes To Bars
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EwwwwwSets : rest 30 secs 5 Thrusters | 155 lbs 5 Thrusters | 155 lbs 4 Thrusters | 155 lbs 5 Thrusters | 135 lbs
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Build over 10 minutes.Sets 1 Thruster | 195 lbs
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After this little set: 3 rds: BW Bench, max reps, 15 TTB (rest as needed) - 8/7/7 on bench @ 170lbsInterval : rest 2 mins Run, 1 km | 4:13 Run, 1 km | 4:12 Run, 1 km | 4:17 Run, 1 km | 4:16 Run, 1 km | 4:19
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ABQ Finisher4 rounds, each round for time, of: Row, 300 m 15 Burpees Resting 1 min between each round.
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After max-out. Brutal--tried to keep them TNG as best as possible.Sets : rest 1 min 5 Power Cleans | 195 lbs 5 Power Cleans | 195 lbs 5 Power Cleans | 195 lbs 5 Power Cleans | 195 lbs
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Found over 15 min set.Sets 1 Power Clean | 230 lbs
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200m were probably long. This was after two 6 min intervals.3 rounds of: Run, 200 m Walking Lunge, 100 m 50 Squats
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Only two intervals, coming back from being sick.Interval : rest 6 mins Run, 6 mins | 0.8 mi Run, 6 mins | 0.8 mi
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SP were a sub for HSPU on the official wod--finally back up to 105 for sub.3 rounds of: 25 Ring Dips 20 Shoulder Press, 105 lbs 20 Toes To Bars
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Good set--very controlled reps as back was tight.Sets : rest 1 min 3 Power Cleans | 185 lbs 3 Power Cleans | 185 lbs 3 Power Cleans | 195 lbs 3 Power Cleans | 195 lbs 3 Power Cleans | 195 lbs 3 Power Cleans | 205 lbs 3 Power Cleans | 205 lbs
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Sets : rest 30 secs 10 GHD Sit-ups 10 GHD Sit-ups 10 GHD Sit-ups 10 GHD Sit-ups 10 GHD Sit-ups 10 GHD Sit-ups 10 GHD Sit-ups
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Final part of ABQ--whew!Row, 750 m 15 Wall Balls, 20 lbs Row, 500 m 30 Wall Balls, 20 lbs Row, 250 m 45 Wall Balls, 20 lbs
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