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All Posts Tagged Tag: ‘Pullups’

  • Monday 09/15/14

    Skill / Strength

    Back squat 3×10 @ 70%
    Snatch pull+hang snatch+snatch
    3+2+1 @ 70%

    WOD

    7 rounds 

    7 kb swings (35 lb / 53 lb)
    7 pull ups
    7 burpees
  • Wednesday 08/27/14

    .WOD

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    For Time  – 8 rounds:
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    10 Hang cleans (65 lbs / 95 lbs)
    10 Push ups
    5 Strict pull ups

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    scale1
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  • Monday 08/25/14

    Back squat 5×2 @ 90%

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    .WOD

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    For Time – “Randy’s Friday Forty”:
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    Only seems fitting to do the last WOD that Randy ever programmed at the gym
    before he left…still in shock.

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    40 Shoulder Press 95/65
    40 Kettle Bell Swings 53/35
    40 Double Unders
    40 Pull Ups
    40 Back Squats 135/95


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    Randy Teaching
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    For those of you not on Facebook, Randy Malikowski did not return after going for a walk on Dog Track Road in Pensacola, FL without identification, wallet, keys, or cell phone. He has been missing since Saturday, 23 August 2014 at approximately 9:20am. Please call 850.261.2024 or 850.266.4267 if you’ve seen or heard from him. Escambia County Sherriff’s Office also has a BOLO out and they can be reached at 850.436.9630.
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