WOD

Wednesday, 21 January 2015

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Skill Work: Double Unders

EMOM for 16 Min….

Even: 25 Double Unders

Odd: 5 T2B + 10 Slamball

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Tuesday, 20 January 2015

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

8 min AMRAP

3 Power Clean, 3 Push Press (115/75)

2 Power Clean, 2 Push Press

1 Power Clean, 1 Push Press

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Monday, 19 January 2015

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For Time:

30 Ab Mat Sit-Ups

21 KBS (53/35)

21 Box Jumps (24/20)

30 Ab Mat Sit-Ups

18 KBS

18 Box Jumps

30 Ab Mat Sit-Ups

15 KBS

15 Box Jumps

30 Ab Mat Sit-Ups

12 KBS

12 Box Jumps

30 Ab Mat Sit-Ups

9 KBS

9 Box Jumps

30 Ab Mat Sit-Ups

6 KBS

6 Box Jumps

30 Ab Mat Sit-Ups

3 KBS

3 Box Jumps

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Friday, 16 January 2015

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For Time:

21-18-15-12-9-6-3

Power Clean (95/65)

Ab Mat Sit-Up

Wallball (20/14)

 

HAPPY FRIDAY!

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Thursday, 15 January 2015

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Strength: Bench Press – 6 @ 75%, 4 @ 80%, 4 @85%

4 Min AMRAP

7 Hand Release Push Ups

10 Box Jumps (24/20)

1 Min Rest

4 Min AMRAP

7 Ring Dips

10 Jumping Lunges (5/leg)

1 Min Rest

4 Min AMRAP

10 One Arm DB Press (5/arm)

20 Double Unders

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Wednesday, 14 January 2015

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Strength: Back Squat – 6 @ 75%, 4 @ 80%, 4 @85%

Then, for time:

300M Row

25 Front Squats (115/75)

300M Row

20 Front Squats

300M Row

15 Front Squats

300M Row

10 Front Squats

300 M Row

5 Front Squats

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Tuesday, 13 January 2015

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Skill Work: Push Jerk

6 Rounds for Time:

3 Push Jerk (165/115)

6 Burpees

9 Toes to Bar

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Monday, 12 January 2015

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10 Rounds for time:

10 Goblet Squats – AHAP (70/53#)

Then, pick your pull poison-

Either 3 Muscle Ups, 4 L-Pull Ups, 5 C2B Pull-ups, 6 Dead Hang Pull Ups, 7 Kipping Pull Ups, or 8 Ring Rows

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Friday Fun! 1/9/15

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Strict Press

8@70%, 6@75%, 6@80%

Then,

8 mins of work, squats go up by 2 reps and push press by 1 rep every minute.

min 1: 10 Air Squats, 5 push press

min 2: 12 Air Squats, 6 push press

min 3: 14 Air Squats, 7 push press

min 4: 16 Air Squats, 8 push press

You get the point… :-)

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Thursday January 8th

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6 x 2 Minute Intervals (1 min rest between each interval)

 

Alternate between:

 

Interval 1: 15 Front rack lunges(95/65), then max cal row

 

Interval 2: 15 front rack lunges, then max pull ups (kipping,strict, or L-Pull ups)

jim carey

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Wednesday January 7th

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Deadlift

8,6,6 @70, 75, 80%

 

21 Sumo Deadlift High Pulls (95/65#)

10 Strict HSPU

 

15 Sumo Deadlift High Pulls

10 Strict HSPU

 

9 Sumo Deadlift High Pulls

10 Strict HSPU

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Tuesday January 6th

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For Time:

5 Power Snatch

10 OHS

15 Burpees

20 Pull Ups

25 V-ups

30 Box Jumps(24/20)

25 V-ups

20 Pull Ups

15 Burpees

10 OHS

5 Hang Power Snatch

 

**Compare your results to July 22, 2014!!**

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Monday, January 5th

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EMOM for 16

Minutes:

Odd Minutes:

10 Slamball, 10

Push ups

Even Minutes:

200M Erg Sprint

(175W)

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Friday January 2nd

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Back Squat
8,6,6@ 70, 75, 80%

On a 10 minute clock:

 Complete 4 Rounds of 6 Back Squats, 12 Box Jumps (24/20),

 

Then Row Max Distance with remaining time

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Wednesday December 31

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Bench Press
8,6,6 @70, 75, 80%

 

Pull Ups 2,4,6,8,10,8,6,4,2

KB Swings (70/53) 8,8,8,8,8,8,8,8,8

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