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10-9-8-7-6-5-4-3-2-1


95#/65#
Push Press
Front Squats

For Time.

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30-20-10

Keg Clean and Lunges
Keg Push Ups
Sledge Hammers
Kettlebell Burpees

For Time.

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Rest Day

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800m Row
25 Pull-Ups
25 Sit-Ups
25 Burpees
25 Ring Dips
25 Kettlebell Swings
25 Double Unders
25 Knees to Elbows
25 Wall Ball Shots
400m Row

For Time.

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Squat your bodyweight 75 Reps. Every time you put the bar down do 7 handstand push ups.

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5 Rounds of:

10 Deadlifts 135/75
15 Pull Ups
20 Jump Squats

rest day

Rest Day

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1 Min of each exercise including a 1 min break at the end of each round

3 Rounds

SDLHP with Sandbag
Tire Flip
Sledgehammer
Box Jump
Jumping Lunge


Congratulations to Reggie and Renzo on their 4th stripe promotion!

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"Michael"

Three rounds for time:
800m run
50 sit-ups
50 back extensions

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3 Rounds of:

400m Rund
25 Ring Pull Ups
75 Squats

For time.

rest day

Rest Day!

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7 Rounds of:

7 255# Deadlift
14 Chest Tap Push Ups

For Time.

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5 GHD Sit Ups
25 Wall Balls(20/14#)
10 GHD
20 WB
15 GHD
15 WB
20 GHD
10 WB
25 GHD
5 WB

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4 Rounds of:

250m Row
25 Push Ups
25 Sit Ups
25 Walking Lunges

For time

Rest Day

Rest Day

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3 Rounds of:

40 SDLHP 36/27#
30 Medicine Ball Cleans 20/14#
20 Pull Ups
10 Ring Dips

For time.

Congratulations to Team Stronghold: 3 Golds, 1 Silver and 3 Bronzes at Grappling X this past weekend!!

Wod

5 Rounds of:

12 KB Double Clean and Jerk
250m Row

For time.

Rest Day

Rest Day

Angie

Angie

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

For time.

Helen

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


Tommy 3 months ago


Tommy Today!

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J.T.

21-15-9

Hand Stand Push Ups
Ring Dips
Push Ups

Rest

Rest Day

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Steve Finishing A Kimura

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US Open of Submission Grappling



Three Stronghold competitors took home 2 Golds, a Silver and 3 Bronze medals! Great job guys!

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OTM Brazilian Jiu Jitsu Championships

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Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.