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Old 04-23-2014, 06:39 PM   #51
Price Goosby
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Re: Price's PR Palace

3 partner warm up:
6 rnd 100m rowing sprint

3 pull ups every 30 sec for 8 min

"Grace....ish"
10 T2B
10 Clean & jerk 135#
5 T2B
10 Clean & jerk 135#
5 T2B
10 Clean & jerk 135#
10 T2B

7:43 Huge thank you to Anthony for helping me with my T2B technique.

4 rnd tabata
walking lunges w/ 45# plate
rockers
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Old 04-24-2014, 04:02 PM   #52
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Re: Price's PR Palace

3 Rnds
300m row
10 box jumps
5 burpees
3 goblet squats w/ 53lb KB

"Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

31:23

My hands felt pretty good today. Will probably just run on Saturday.
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Old 04-26-2014, 01:24 PM   #53
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Re: Price's PR Palace

Dynamic warmup

3 man team "Pet rock"

150x squats
150x burpees
150x jumping lunges
75 calorie row
150x wall balls 20#
150x sit ups
150x power snatch 75#

1 resting team member must be holding a 45lb plate over head at all times. If the plate touches the ground, all members must perform 15 burpees.

The red tide brought it at the Albany rumble immediately after.
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Old 04-28-2014, 04:09 PM   #54
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Re: Price's PR Palace

2x 500m run, one lap must be with a sandbag

Light stretch

EMOM clean ladder for 10 min @ 135#
1-2-3-4-5-6-7-8-9-10


For time
Buy in: 30 sit ups
3 Rnds
10 front squat 135#
50 double under/ 100 jump ropes
Buy out: 30 sit ups

9:40
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Old 04-29-2014, 04:43 PM   #55
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Re: Price's PR Palace

4 man team warm up
3 rounds of 10 calorie row

5 Rnd Tabata
Squat
Hollow rock
Burpees
Plank

4x12 deadlift 185#
4x12 deadlift 225#

For time:
15-12-9-6-3
Push press 95#
Box jump
4:11

6 Rnd Partner Tabata
Farmers walk 53 kb in each hand
Hand release push ups
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Old 04-30-2014, 04:34 PM   #56
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Re: Price's PR Palace

Nice and quick ankle mobility session to start out, then on to the fun stuff

5min EMOM
8 Burpees

Jerk from front rack
1x3 95#
2x3 135#
6x3 155#

5min AMRAP
3 T2B
5 jumping lunges
7 20lb med ball cleans
Total score: 6 rnds+12 reps

3 min rest

5 min AMRAP
5 Push ups
7 Sit ups
10 Jumping jacks
Total score: 7 rnds

Nice and light today, but still enough to get the blood going. Exactly what I needed after a long frustrating day at the office.
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Old 05-01-2014, 04:16 PM   #57
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Re: Price's PR Palace

300m Run w/ 50lb sand bag
300m Run
300m Run w/ 50lb sand bag

4x10 bent row 135#

4x10 bench press @ 50%
done at 135#

7 Rnds for time
7x hang clean 95#
7x front squat 95#
Total time: 7:04

Max plank hold 1:20
Max hollow hold 1:06
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Old 05-03-2014, 02:37 PM   #58
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Re: Price's PR Palace

300m run
30 sec rest
300m run w/ 50lb sandbag
1 min rest
600m run w/ 50 lb sandbag

Warmup/Stretch

8min EMON
2x powerclean 165#

Saturday team WOD : 1 minute rest before moving on to next AMRAP
6min AMRAP
3 KB swings 53#
6 box jumps

6min AMRAP
3 deadlift 225#
6 burpees

6min AMRAP
3 powerclean 135#
6 lunges

6 min AMRAP
3 HSPU
6 pullup
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Old 05-06-2014, 04:44 PM   #59
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Re: Price's PR Palace

900 meter run

6 EMOM stage warm up. Perform stage for 1 minute.Switch stage every minute
Burpees
Row
Bow jump 24inch
Tire flip
Over head squat 45#
KB swing 53#

20min to fine 1 rep max power snatch
Was able to get 2 in at 155# then I had to lighten to 135# to work on my form, getting under the bar properly with the higher weight is an issue.

5 Rnds for time
10 Hanging power snatch 95#
10 Box jump (went 2 rounds at 30 inch, then scaled back to 24)
10 Front squat 95#
10 Pull ups
Total time: 16:58
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Old 05-07-2014, 04:28 PM   #60
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Re: Price's PR Palace

1 mile run warmup

Back squat
2x5 135#
2x5 155#
1x5 185#
1x5 205#
1x5 225#
1x5 245#
1x3 275#

6 Rnds for time
250m Row
Farmers walk w/ 2 pood kbs
Total time 11:44

1 min rest

3 Rnds for time
4 Wall walks
8 Box step ups w/ 53lb KBs
12 KB snatch w/ 53lb kb
Total time 6:44
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