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ryanrspeed

5M run with #MsDanger calls for lunchtime art on one of our favourite patios. Thanks @paleotome for the pork, & @phoenixcoffeeco for the space. #nofilter @ironwillhq #voluntasferri #noomalife

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2015/08/13

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←10 RFT 5 Clean 5 Push Press 5 Pull-Up 150m Run • Use what ever implement you have that you can do reps unbroken • There should be no standing around, the point is to move, with purpose, the entire time 21:56 w/ 2x 20kg KB’s for me today. @Drinknooma #drinknooma @ironwillhq #voluntasferri
Runners, if you don’t have a Jump Rope (and/or PlyoBox) get one. They’re cheap & multifaceted. Can be used for skills/drills, warm-up, and conditioning. Today was conditioning. Reps For Time Front Squat 1, 2, 4, 8, 16 Box Jump 2, 4, 8, 16, 32 Double Under 4, 8, 16, 32, 64 • Perform 1st set of FS, BJ, DU. Then move to 2nd set of each movement. *It should be 5 Rounds of ascending reps • 2x KB’s for Front Squat is preferred • Box Jumps should be low enough that they are performed quickly with minimum knee bend • If you can’t do DU’s 2x Single Skips, then 5:00 of DU practice after cool down @Ironwillhq #voluntasferri @drinknooma #noomalife→
ryanrspeed
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