141020

Posted: October 19, 2014 in Uncategorized

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STRENGTH

A. 5 x 2 Power Snatches
B. 5 x 3 Deadlifts

WOD

500m row
30 clean & jerks (135/95)
400m run

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WOD

8 tabata rounds each for total reps of:

Wall Balls (20/14)
SDLHP (75/45)
Box Jumps (24/20)
Push Press (75/45)
Calories rowing

141017

Posted: October 16, 2014 in Uncategorized

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STRENGTH

A. 5 X 3 Jerks (any style)
B. 5 x 5 Pendlay rows

WOD

21-15-9

Pull-ups
Dips
Toes to bar

141016

Posted: October 15, 2014 in Uncategorized

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STRENGTH

A. 5 x 3 Hang Power Snatches
B. 5 x 3 Push Presses

WOD

12 min AMRAP

50 Air Squats
40 American Swings (55/35)
30 Box Jumps (24/20)
20 Jumping Lunges
10 Power Cleans (185/135)

141015

Posted: October 14, 2014 in Uncategorized

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STRENGTH

A. 5 x 3 hang power cleans
B. 5 x 3 front squats

WOD

15 thrusters (95/65)
100m run
15 thrusters
200m run
15 thrusters
400m run

141014

Posted: October 13, 2014 in Uncategorized

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STRENGTH

A. 5 x 2 Snatches
B. 5 x 3 Presses

WOD

7 rounds

7 shoulder to overhead (155/115)
7 burpees

141013

Posted: October 13, 2014 in Uncategorized

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STRENGTH

A. 5 x 2 cleans
B. 5 x 3 back squats

WOD

15 min AMRAP

7 deadlifts (225/155)
14 wall balls (20/14)
21 med-ball sit-ups