WOD

Thursday 19th Jan, 2012

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Bench Press:

5 @ 75%

3 @ 85%

1+ @ 95%

 

15 Calorie Row

10 Bench Press (135/95)

10 min AMRAP

1 min rest

15 Jumping Slamballs (20/15)

10 Burpees

10 min AMRAP

< 3 Mos

5, 5, 5, 5, 5 Bench Press

 

10 Calorie Row

10 DB Bench Press (25/20)*

10min AMRAP

1 min rest

10 Slamballs (15/10)

10 Burpees

10min AMRAP

*Use Dynamax ball for bench

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Wednesday Jan 18th, 2012

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Back Squat:

5 @ 75%

3 @ 85%

1+ @ 95%

 

10 Front Squat (135/95)

25 Double Unders (3:1)

5 Rounds

 

< 3 mos:

5, 5, 5, 5, 5 Back Squat

 

10 Goblet Squats (53/35)

35 Singles

5 Rounds

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Tuesday Jan 17th, 2012

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Snatch technique work

8 Pushups

10 Power Snatch (95/65)

12 Box Jumps (24/20)

12min AMRAP

< 3 Mos

6 Pushups

8 DB Power Snatch (25/15) 6 ea arm

10 Step Ups (20)

15min AMRAP

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Tuesday, 17 January 2012

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8 Pushups
10 Power Snatch (95/65)
12 Box Jumps (24/20)
12min AMRAP

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Monday, 16 January 2012

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“The King”
1 Rope Climb
9 TTB
6 Thrusters (135/95)
8 Pullups
*Begin each round w/ a 400m Sandbag Run
29 min AMRAP

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Friday, January 13

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25 Minute AMRAP

200 M Run

7 Power Cleans

7 Burpees

250 M Row

7 Thrusters

7 Pullups

• Must use same load for cleans and thrusters

via (6) Trident CrossFit.

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Thursday, January 12

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Cash In: 800 M Run or 1000 M Row

4 Rounds

20 Goblet Squats

25 KB Swings

30 Double Unders

Cash Out: 800 M Run or 1000 M Row

via Trident CrossFit.

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Wednesday, Jan 11th 2011

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Wendler Deadlift

5 @ 75%

3 @ 85%

1+@ 95%

Then:

AMRAP 15 min.

5 Deadlifts ( Heavy)

10 Barbell Rollouts

20 Weighted Step Ups (10 each leg) can use DB’s or sandbag


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Tuesday, January 10th 2011

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Wendler Shoulder Press

3 @ 70%

3 @ 80%

3+@ 90%

Then:

AMRAP 6 Min

10 Knees to Elbow or Toes to Bar

15 Slamball

Rest 2 Min

AMRAP 6 Min

250 M Row or 200 M Run

10 Push Press

 

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Monday Jan 9th, 2011

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‘Tabata Something Else’
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest
Pull-ups
Push-ups
Sit-ups
Squats
There is no rest between exercises. Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
>3 months 6 rounds
Top Scores will be posted on the Whiteboard

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Friday, January 6

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Wendler Back Squat 3, 3, 3+ @70%, 80%, 90%

4 Rounds of: 1 min max reps of air squats, 1 min max reps of push press (115/75#), 1 min rest

(Record total # of reps completed for entire workout)

via Trident CrossFit.

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Friday Jan 6th, 2012

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Friday:
Wendler Back Squat 3, 3, 3+ @70%, 80%, 90%
4 Rounds of:
1 min max reps of air squats,
1 min max reps of push press (115/75#),
1 min rest
(Record total # of reps completed for entire workout)
>3 months- Back Squat 5×5
3 rds, I min air squats, 1 min db push press, 1 min rest.

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Thursday, January 5

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3 Intervals:

500 M Row, 25 Box Jumps (24/20), 10 Powercleans (135#/95#) -AFAFP!!!

2 Min Rest Between Intervals

via (6) Trident CrossFit.

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Wednesday, January 4

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Wendler Bench Press 3, 3, 3+ @70%, 80%, 90%

Then one sell out set @65% (1 set to failure or 1 min max reps, whichever comes first)

Half GI Jane: 50 Burpee Pull Ups for time

 

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Tuesday, January 3, 2012

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10 Min clock:

3 Front Squats – every minute, on the minute

(Rx Load = Heavy for the individual. Must be able to clean from the floor)

3 Min Rest

6 Minute Max Ascending Ladder of: Step Back Lunges, KB Swing (53#/35#) 1-1, 2-2, 3-3, etc.

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