WOD

July 26, 2010

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Monday
Overhead squat 3-3-2-2-1-rep

AMRAP 17 Min
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
Photos from Monday Night

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Sat July 24, 2010

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AMPAP 20 min
Seven stations. Teams of seven rotate through each station timed by the med ball toss. Tally total points for each station

Stations
1 rest
2 pullup
3 manmakers 25/15#
4 bag clean box jumps
5 push press 75/55#
6 row (total team cals)
7 200 m med ball toss 20/14#

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Friday 23 July

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1,1,1,1,1,1 power cleans

Power cleans
1 a minute on the minute. Add 1 every minute

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Thursday 22 July

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20 Double Unders. 30 Sit Ups, 20 Slamball, 200 M Run
AMRAP 20 min

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Wednesday 21 July

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1 min. Max Reps Front Squat or Goblet Squat, 1 min Max Reps Box Jumps. Rest 2 min. 5 Rounds.

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Tuesday 20 July

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Skill Work – Push Jerk or Split Jerk 5,3,1,1,1
WOD

10 Push Jerks
10 Pullups
AMRAP 14 Min

Extra
50 Tire Bangs
5 Rope Climbs

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Monday 19 July 2010

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21
Deadlifts
GHD Situps
Ring Pushups
Run 800M
15
Deadlifts
GHD Situps
Ring Pushups
Run 600
9
Deadlifts
GHD Situps
Ring Pushups
Run 400

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July 17 2010

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Partner Chipper
1 person working at a time. Work can be split up however. volume can be scaled.
100 wallball
80 situps
60 box jumps
40 thrusters ( 45/33)
20 burpees
200 m farmers walk
100 double unders
80 push press (45/33)
60 lateral jumps
40 knees to elbow
20 burpees

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Friday 16 July 2010

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7 Min AMRAP
15 ABMAT situps
15 Box Jumps
rest 2 min
6 min AMRAP
10 DB Snatch or Hang Pwr Snatch
10 Pushups
Rest 1 Min
5 Min AMRAP
10 Goblet Squats
10 Jumping Lunges

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15 July 2010

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Shoulder Press 3-2-1-1
10 OH lunges(each leg)
15 kb swings
10 Ring Rows
3-5 Rds.

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14 July 2010

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Front Squat 5-5-5-5-5
500 M Row
10 Barbell Rollouts
AMRAP 12 min

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13 July 2010

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Skill: Pullups
2 options
3 weighted pullups
5 dead hang pullups
7 pullups
600 M Run

Option 2
10 deadhang (sub ring rows or jumping)
5 Pullups ( sub negatives)
600 m Run
3 or 4 Rds.

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12 July 2010

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Skill: Thruster
2 options for WOD
5 Rounds
5 Thrusters ( 155/105 most will be lighter but it should be heavy for each individual)
5 Muscle Ups
400 M Run

Option 2
5 Rds(can be scaled to 3 or 4)
5 Thrusters
10 Ring Dips
400 M Run

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10 July 2010

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10 Pullups
10 Dips
10 Sit ups
10 Squats

10 Rds( Scaled to 8 or 6 )

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9 July 2010

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Skill-bench press
4 Rds.
Max BW bench press ( scale as necessary)
Max Ring rows
Rest with for 3 min between rds.

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