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Behind the neck Push Press x 2/Push Press x 2 x 4 sets *Nothing over 75% of jerk max
+
9 down to 1 rep
Shoulder to OH (135)
T2B
No push up Burpee box jump @ 24 in
“The flower that blooms in adversity is the rarest and most beautiful of all.”
― Walt Disney Company, Mulan
BS @ 23x1 tempo 3 x 5 reps @ 60-65% of 1 rm
*after each set do Amrap Strict C2B Pullups
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For time
400m run
20 BS (135/95)
20 KB Swings (70)
400m run
15 BS
15 KB swings
400m run
10 BS
10 KB swings
The storm that rages wildly,
the faith that never alters,
cannot compare with a warrior's heart
for his heart's strength never falters.
-Bryan Frampton
Power Clean up to a 10 rm *tng reps in 3 sets
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3 rds *Partner Wod
20 Cal Row
50 DU
10 DL (275)
*1 partner does 1 rd while the other rest
"The saddest day of your life will be the day you find that you are no longer productive." -Unknown
Thruster up to a heavy double in 12 mins
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10 min amrap Ascending ladder by 2
Thrusters @ 115
Burpee box jumps @ 24 in
“A man who is not a father to his children can never be a real man.”
― Mario Puzo, The Godfather
Deadlift 5 x 2 reps
*after each set do 1 arm db rows 3 x 10 per arm
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Every 5 mins complete a
800m run x 4 sets
*rest the remainder of 5 mins and repeat
"There is nothing wrong with chasing performance and numbers, as long as its not at the expense of good form and proper technique. Quality always trumps quantity when it comes to lifting weights. It’s good to move fast and explosively, but don’t rush it and sacrifice form and safety."
-Steve
BS 4,3,2,4
*After each set do amrap Strict C2B Pullups
+
For time
50 Wall Balls (20)
50 Hand Release Burpees to a 8 in target
50 Wall Balls (20)
50 Up N over box jumps (24)
The Aftermath.
"Look at a day when you are supremely satisfied at the end. It's not a day when you lounge around doing nothing; it's a day you've had everything to do and you've done it."
--Margaret Thatcher
Push Press 3,2,1,3,2,1
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15 min amrap @ steady effort
1k row
then amrap the remaining time
10 SHoulder to OH (115)
50 DU
10 Power Cleans
"The secret to success is constancy of purpose." -Benjamin Disraeli
Push Jerks 4 x 5 reps @ 65-75% of 1 rm jerk
+
3 rds *Partner Wod
20 Cal Row
15 KB Swings (70)
10 Strict Ring dips
1 Legless Rope CLimb
*1 does 1 rd while the other rest and vise versa! Each person does 3 rds!
“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.”
― Ralph Waldo Emerson
FS 1 rep on the min for 10 mins *build off feel
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3 rds
30 Wall Balls (20)
20 C2B Pullups
60 DU
“Gentlemen, we will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.”
― Vince Lombardi
C+J 4 tng reps on the min for 6 mins *fast and snappy reps
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10 min amrap
7 Power Cleans (155/105)
7 Burpee Box jumps (24)
"Teamwork is not a matter of persuading yourself and your colleagues to set aside personal ambitions for the greater good. It's a matter of recognizing that your personal ambitions and the ambitions of the team are one and the same. That's the incentive." - Greg Brown
The greatest discovery any outsider could make about Camden is it's overriding response to failure: If it didn’t work last year, do it AGAIN this year (and if possible do it MORE).
Every year they pass more laws, hire more police, build more prisons, and sentence more offenders for longer periods-all without moving one inch closer to “ending” crime. If it didn’t work last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Every year they spend more money on schools, hoping to “fix” whatever’s wrong with them, and every year the schools remain stubbornly unfixed. Spending money didn’t work last year or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond shadow of a doubt that it won’t work this year either.
Every year they try to make the criminals go away, and every year they remain with us. We couldn’t shoehorn these criminals back into the “the mainstream” last year or the year before that or the year before that or the year before that, but you can be sure we’ll try it again this year, knowing beyond a shadow of a doubt that it won’t work this year either.
Maybe its time to TRY something DIFFERENT.
Afterall, IF Camden is saved, it will not be saved by old minds with new programs but by new minds with no programs at all.
Much of my inspiration comes from Daniel Quinn in "Ishmael."