Archive for November, 2013

Monday, 11 November 2013

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In honor of Veteran’s Day (Yes, we have a regular schedule of classes)…

Select one from the following three Hero WODs…

Badger

3 rounds for time:

  • 30 Squat Cleans (95/65)
  • 30 Pull-ups
  • Run 800 M

White

Five rounds for time:

  • 3 Rope climbs
  • 10 Toes to bar
  • 21 Walking lunge steps with 45lb plate held overhead
  • Run 400 meters

Morrison

50-40-30-20 and 10 rep rounds for time of:

  • Wall ball shots (20/14)
  • Box jumps (24/20)
  • Kettlebell swings (53/35)
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Friday 8 November

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Partner WOD – teams of 2 ( 1 works, 1 rests)

 

Cash In: 200 M walking lunge

50 burpees

50 TTB or KTE

50 Hip extensions

50 Sledge Strikes

50 DB Renegade Rows

Cash Out: 200 M walking lunge

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Thursday 7 November

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OTM x 16:

 

Even Minutes: 10 Medball Squat Clean Wall Ball Shots

 

Odd Minutes: 6 L-Pull Ups

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Wednesday 6 November

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4 Intervals of:

 

2 Rounds of: 10 KB HP(70/53#), 10 Lateral Box Jumps

 

200M Sandbag Run

 

90 sec rest between rounds

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Tuesday 5 November

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8 Minute Clock:

 

10 Single KB front squats

Ladder up of lateral plyo push ups on plate (start at 2 reps then add 1 rep per round)

 

Extra Credit: 400M Farmers Carry

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Monday 4 November

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E.M.O.M for 21 Minutes

Minute 1: 200 M Row

Minute 2: 12 KB Swings (70/53#)

Minute 3: 8 Handstand Push Ups

 

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Friday 1 November

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Over head Squat Strength/Skill

12 Minutes to practice OH Squat from racks

 

WOD:

3 intervals of:

10 OHS

15 Ring Rows

20 Slamball

25 Sit Ups

*3 min cap per round, 1 min rest

 

Sting like…

hornet

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