WOD

Thursday 31 October

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Strength/Skill: Hang Power Clean

 

18, 15, 12, 9, 6

 

Hang Power Cleans

 

KB Swings (53.35#)

 

200M Run between each completed round

**SEVERE BURPEE PENALTY FOR NOT COMING IN COSTUME!!!!!

 

Be brave like….

lion jackHappy Halloween!

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Wednesday 30 October

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7 Rounds for time:

 

7 Front Squats (135/95)

7 Box Jumps (30/24)

7 Ring Dips

 

 EXTRA CREDIT: Tabata Hollow rocks

 

BE SLY LIKE…..

panther

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Tuesday 29 October

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Jerk Skill Work

3-5 sets under moderate to heavy load from racks (no Rx rep scheme)

WOD:

EMOM for 10 minutes: 5 Dead Hang Pull Ups, 3 Jerks

Be graceful like….

badass swan

 

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Monday 28 October

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A series of fun sprint couplets:

 

One involving a run and row.

The other involving lifting a barbell and everyone’s favorite bodyweight movement.

 

Oh Yeah!!!

 

bruce lee

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Friday, October 25, 2013

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Bench press: 6@ 75% , 4@ 80%, 4 @85%

AMRAP  15 minute:

1 Wall Climb

10 Tire flips

20 double unders

25 m bear crawl

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Thursday, October 24, 2013

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Variation on “Coe”:

Cash in 700 m row

7 Rounds for Time:

7 Thrusters (95/65)

7 Ring Push-ups

Cash out 700 m row

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Wednesday, October 23, 2013

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3 rounds-1:00 minute max reps/20 seconds rest in between each movement

Sandbag Clean Box Step-ups

Toes to bar

Deadlift 185#, 135#

Pull-ups

Calorie row

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Tuesday, October 22, 2013

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Overhead squat (OHS) prep and skill work

“Jeremy”

21-15-9

OHS (95/65)

Burpees

Then Strength:

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

 

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Monday, October 21, 2013

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800m Run

21 one arm KB Swings (53/35)

21 Wall Ball (20/14)

21 weighted sit-ups

21 jumping lunges

600m Run

15  one arm KB Swings (53/35)

15 Wall Ball (20/14)

15 weighted sit-ups

15 jumping lunges

400m Run

9 one arm KB Swings (53/35)

9 Wall Ball (20/14)

9 weighted sit-ups

9 jumping lunges

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Friday, October 18, 2013

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5 min AMRAP

200 m farmer’s carry

10 chest to bar pull-ups

10 slam balls

rest 2 min

10 min AMRAP

200m farmer’s carry

10 chest to bar pull-ups

10 slam balls

10 box jumps

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Thursday, October 17, 2013

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Shoulder Press 6, 4, 4 @75, 80, 85%

WOD:

4 rounds for time

10 Toes to bar

10 manmakers

250 m row SPRINT

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Wednesday, October 16, 2013

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Snatch Skill Work

Partner WOD:

16 minute AMRAP

2 rope climbs

12 power snatches

 

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Tuesday, October 15, 2013

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

WOD:

400 m run

then 3 rounds of 5 power cleans and 10 lateral burpees

200 m run

then 3 rounds of 5 power cleans and 10 lateral burpees

400 m run

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Monday, October 14, 2013

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7 minute AMRAP

10 Kettle-bell SDHP (53/35)

10 Kettle-bell Swings (53/35)

10 Goblet squats (53/35)

-1 minute rest-

7 minute AMRAP

250 meter row

7 HSPU or 10 seated db press

-1 minute rest-

7 minute AMRAP

20 Abmat Sit-ups

20 DU’s

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Friday, October 11, 2013

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4 Rounds of

10 RDLs (Romanian Deadlifts)

10 Strict Pull-ups

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