WOD

Friday, November 28

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5 Rounds:
10 Deadlift 185/115
10 Box jumps 24/20”
10 Toes to Bar

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Wednesday, Nov 26

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1RM Bench Press!!!

4 min AMRAP
8 (4 each leg) KB Weighted step ups
8 Ab-Mat Sit-Ups

*2 min rest*

4 min AMRAP
8 Push-Ups
8 Ab-Mat Sit-Ups

*2 min rest*

4 min AMRAP
8 Goblet Squats
8 Ab-Mat Sit-Ups

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Tuesday, 25 November 2014

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Amanda says:
18 Pull-Ups
18 Ring Dips
9 Snatch 135/95
14 Pull-Ups
14 Ring Dips
7 Snatch
10 Pull Ups
10 Ring Dips
5 Snatch

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Monday, 24 November 2014

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Strength: 1RM Back Squat

Partner WOD (EMOM)

3 Burpees

5 KB swings [70 / 44]

Max Calorie Row in Remaining Minute

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Friday 21st November 2014

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3-5 rounds of

“Baseline”

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

 

3 mins rest b/t efforts

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Thursday 20th November 2014

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Strict Press: 6,4,4 @75,80,85%

Option A:

15-10-5 Thrusters 135/95

10-15-20 Toes to Bar

Option B:

30-20-10 Thrusters 95/65

10-15-20 Toes to Bar

Option C:

45-35-25 Thrusters 75/55

10-15-20 Toes to Bar

REST before:
3 attempts to establish a Max consecutive Double Unders

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Wednesday 19th November 2014

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EMOM for 20 mins

 

Even: 5 Power Cleans – 155/105

Odd: 10 Wall Balls 20/14 – 10’ target for both

 

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Tuesday 18th November 2014

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5 Rounds of 3 min to:

30 Air Squats

20 Deadlifts 115/75

10 Push Jerk 115/75

THEN-Row max meters in remaining time

 

*Rest 3 mins between rounds*

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Monday November 17th 2014

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Deadlift: 6,4,4 @75,80,85%

8 min AMRAP

5 Pull-Ups
10 Box Jumps 24/20”

5 Burpees

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Friday, November 14, 2014

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Bench strength 6,4,4 @ 75%, 80%, 85%

then:

FGB Style

1 min per station (10 sec transition)

3 rounds

Teams of 4

 

Airdyne/Ski Erg/Row

Slam Ball

Weighted step-back lunge

Push press

Rest

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Thursday, November 13, 2014

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“Chelsea”

EMOM 30

5 Pull-Ups

10 Push ups

15 Squats

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Wednesday, November 12, 2014

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Squat strength 6,4,4 @ 75%, 80%, 85%

then:

AMRAP 8

5 Box Jumps

7 KB swings

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Tuesday, November 11, 2014

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Veteran’s Day!

THREE WISE MEN

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch       RX = 135/95 lbs
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans       RX = 135/95 lbs
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs       Elite & RX = 24”/20”
30 Wall Ball ...

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Monday, November 10, 2014

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5 Rounds:

8 thrusters (95/65)

200m row sprint

8 burpees over the bar

1 min rest

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Friday, November 7, 2014

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EMOM 16

Even -

Power snatches 3 reps

OHS 3 reps w/ short pause

 

Odd -

30 DUs

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