WOD

Wednesday 20th October

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Wendler Cycle Week 4 Dead Lift

Warmup

5@ 75% 1RM

3@ 85% 1RM

1+ at 95% or 1RM

Five slow rounds of:

Max reps pull-ups (keep score for record Board)
Max reps dips

10 -95 pound hang squat clean

*Score max rep pullups and dips combined

Extra credit 2- 50 meter tire drags with 90#

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Thursday 11 Nov 2010

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In honor of Veterans Day we will be doing Hero Workouts Today

If you get a chance,  Thank a Service Member

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Wednesday 10 Nov 2010

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Five rounds for time of:
Row 500 meters
15  Toe to bar or Knees to elbows
10 GHD Back extensions or Good Mornings

15 Jumping Slamball

Extra Credit 100 hammer strikes

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Tuesday 9 Nov 2010

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(last week or wendler cycle before we retest in 2 weeks)

Wendler Cycle Week 4 Strict Press

Warmup

5@ 75% 1RM

3@ 85% 1RM

1+ at 95% or 1RM

AMRAP 15 min
15 -95 lb Push Jerk
15 Ring rows

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Extra Credit 3×3 rope climbs or

2×1 min bull whips

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Monday 8 Nov 2010

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Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata Pullups/jumping pull-ups
Run 800 meters

Rest 60 seconds after each Tabata effort and after each run effort

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Friday, 5 November

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Rx wt same for all three movements:  115/75

*Optional From behind the neck*

9 strict press

200m run

3 rounds

6 push press

200m run

3 rounds

3 push jerk

200m run

3 rounds

*no rest until WOD is completed*

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Thursday, 4 November

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Squat – Wendler Cycle Week 4:

5 @ 75% of 1 RM

3 @ 85% of 1 RM

1 @ 95% of 1 RM (this last set should be a max rep effort)

12 back squat (135/95)

8 pull ups

14 min AMRAP

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Wednesday, 3 November

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7 cleans

10 lateral burpees

9 min AMRAP

2 min rest

14 box jumps

20 step back lunges

7 min AMRAP

2 min rest

21 abmat

30 double unders

5 min AMRAP

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Tuesday, 2 November

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Bench Press – Wendler Cycle Week 4:

5 @ 75% of 1 RM

3 @ 85% of 1 RM

1 @ 95% of 1 RM (this last set should be a max rep effort)

10 dumbell/kettlebell push ups

10 KTEs

10 Pull ups

6 rounds for time

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Monday, 1 Nov

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500m Row

400 m Run

5 rounds for time

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Friday Night Throwdown

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At Trident CrossFit. Oct 29th 6:00 pm. Local affiliate fun filled competition just in time for Halloween. Drinks and snacks After the workout. Random teams drawn from A hat. Let the fun begin all are welcome.

Todays Morning WOD:

Nancy
5 rounds for time
400m Run
15 Overhead Squat (95/65)

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Thursday, 28 OCT:

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Strict Press – Wendler Cycle Week 3:
5-5-5 @ 75% of 1 RM
3 @ 85% of 1 RM
1+ @ 95% of 1 RM (this last set should be a max rep effort)
6-8 Rounds for time (maybe 10 for elite)
10 box jumps
10 burpees
10 pull ups

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Wednesday, 27 OCtober

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10 Wall Ball (20/14)
12 KB Swing (53/35)
15 Double-unders
250m Row
18 min AMRAP

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Tuesday 26 October

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Dead Lift – Wendler Cycle Week 3:
5-5-5 @ 75% of 1 RM
3 @ 85% of 1 RM
1+ @ 95% of 1 RM (this last set should be a max rep effort)

Dead Lift – 12 reps (135/95)
HSPU – 6 reps
14 min AMRAP

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Monday 25 October

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Ring Dips – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Barbell rollouts – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

2 min rest:

800m backwards run For time

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