WOD

Friday 18 Feb 2011

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4 rounds of 4min AMRAP w/ 2 mins rest between rounds

4 Deadlifts @ 75% 1RM

6 Pull Ups

8 Box Jump (24/20)

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Thursday 17 Feb 2011

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15 min to find 1Rm of Backsquat

Then

13 min AMRAP of
6 Front Squat (115/85) or OHS (95/65)
20 Mountain Climbers (10 R/L)
10 Slamball

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Wednesday 16 Feb 2011

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Cash-in – Take 5 min – find the MAX number of double unders you can do
15 Min AMRAP
13 KB Swings
14 Stepback lunges (7 R/L)
200m Row / Run / 50 DUs (Option based on rower  availability)
Cash out – 50 Swings with the Sledge (25R/L)
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Tuesday 15 Feb 2011

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Grace + Karen = “Garen”

5 Rounds for time
6 Clean and Jerks (135/95)
30 Wallball Shots (10′ Target, 20#/14# Ball)

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Monday Feb 14, 2011

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15 min to find 1 RM on Bench Press

Then
Row 500m or 50DU’s (4:1 sub)
20 Pullups
6 Burpees
16 Pullups
8 Burpees
12 Pullups
10 Burpees
8 Pullups
12 Burpees
4 Pullups
14 Burpees

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Friday 11 Feb, 2011

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Happy Hour Chipper…
20 inch Box jump, 50 reps
Rope climb, 3 ascents
20/14lb Wall Ball 50 reps
6 trips sand bag carrying or lunge length of gym
55/35lb Kettlebell swing, 50 reps
DB Snatch, 50 reps
800 meter Row

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10 February 2011

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AMRAP of 16min
Teams of 2 – Don’t lose your Medicine
10 MedBall Cleans and Pass 10 feet apart – (If you drop the ball, 5 burpees immediate payout)
20 Abmat Situp with Med Ball, Pass Medball at top of situp (5 feet apart) –(Dropped ball, 5 burpees immediate payout)
10 simultaneous Med Ball Pushups (each partner is on the opposite side of the ball and puts one hand on the ball)

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Wednesday 9 Feb 2011

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Find 1 RM for Deadlift 
Then
4 rounds for time
25 double unders
7 DB (45/ 25) Burpee Box Step ups (Start standing holding the DBs, execute a burpee on the way back up deadlift the DBs up and execute a step up on the Box with the DBs (24”/20”), with step-ups you can share a box)

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Tuesday 8 February, 2011

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Take 12 min to find your 1RM Shoulder Press

Then:
Every min on the min for 7 min add one rep to
-DB Squat Thrusters – start at 5 (1st min do 5 reps, 2min 6 reps, 3min 7 reps, 4min 8reps, 5min 9 reps, 6mins 10reps, 7th min 11 reps)
—-Rest 1 min
- Chest to Bar Pullups, strict, ….ring rows – start at 5

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Monday 7 Feb, 2010

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Base line Intervals– 3 rounds, 2 min rest in between
Row 500m
40 Squats
30 Abmat
20 Pushups
10 Pullups

Programming by: Meegs

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Friday February 4, 2011

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Wod #1: Take 15 minutes to find your Power Clean 1 RM (get at least 5 Heavy Singles)

Wod #2:  7 Minute Clock: Every minute on the minute perform 5 Chest To Bar Pull ups, then for the rest of the minute perform max rep power cleans (135#/95#), output measured on total # of cleans completed after 7 minutes

*Scale C2B to Regular Pull Ups or resistance band Pull Ups if needed

*newer athletes can go from hang w/ power cleans

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Thursday Feb 3, 2011

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20 min clock, partner WOD:
1 partner rows max distance while partner 2 does 25 GHD sit ups (or subs) and 25 Hip extensions (or subs),
then tags their partner out to switch out on the rower.
Output will be measured on total row distance at the end of 20 min.
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Wednesday Feb. 2nd

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5 Rounds:

1 Minute Max Rep Front Squats (135#/95#)

1 Minute Max Rep High Box Jumps (24/30 in.)

1 Minute Rest

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Tuesday Feb. 1, 2011

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Push Press 3-2-1-1-1-1 (Find 1 RM)
Then, 21-15-9
Push Press (95#/65#)
Push Ups
Ring Dips

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Monday Jan 31 2011

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30 Burpees
40,30, 20, 10
Slamball, Jumping Lunges, TTB or KTE
30 Burpees
Thanks Coach Chad

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