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11/13/14

Benefits of Deadlifting A)Deadlifts -Wendler B) 20 min AMRAP 5 burpees 1 rope climb 30...

11/12/14

A) Press- Wendler B) 12 minute AMRAP 10 KB swing 10 push up 20 KB swing 20 push up 30 KB swing 30 push up 40 KB swing 40 push up 50 KB swing 50 pushup...

11/10/14

A) Back squat 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 65% 5 @ 75% 5 @ 85% B) 5x 200 m run 15 box jump over...

11/6/2014 Hero WOD “Hammer”

“Hammer” Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned...

11/5/2014

We are starting a strength cycle next week for the next 3 months or so. We will be following the Wendler 5/3/1 program. In my experience it is the best and most simple strength program around. A) deadlift 5×5 B) 5x 10 deadlift 200m run 10 wall ball 20/14 C) 100...