WOD

Tuesday, February 25, 2014

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Strength:  Front Squat 2-3 rep max

WOD 1:

4 min AMRAP

6 OHS (95, 65)

8 Lateral Burpees

-Rest 2 min-

4 min AMRAP

6 OHS (95, 65)

8 Barbell roll-outs

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0

Monday, February 23, 2014

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Skill Work:  Turkish Get-ups

WOD:

600 m run

10 TGU

20 slam balls

1 rope climb

400 m run

10 TGU

20 slam balls

2 rope climbs

200 m run

10 TGU

20 slam balls

3 rope climbs

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0

Feb 21st

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Strict Press
6 @ 75%, 4 @ 80%, 4 @ 85%
 
Complex (10 EMOM)
3 Push Press
4 Good Mornings
5 Back Squats 
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0

Feb 20th

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5rds
 
100m Row
20 DUs
15 BJs
10 pull ups
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3

Feb 19th

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DB snatch skill work
 
4min AMRAP
8 KB/DB snatch (4 each arm)
4 Push ups
 
1 min rest
 
4min AMRAP
6 alternating jumping lunges (3 each leg)
 4 V-ups
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0

Feb 18th

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Deadlift
6 @ 75% , 4 @ 80%, 4 @85%
 
4 rds
5 Deadlifts (75%)
6 Burpees
7 Wall Balls
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0

Friday, February 14, 2014

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Bench Strength
6 @ 75%, 4 @ 80%, 4 @ 85%

10 rounds
7 floor presses (db or kb)
5 forward and reverse lunges (each leg)

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0

Thursday, February 13, 2014

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“Fractured” Fran

21 Thrusters (95/65)
21 Pullups
REST 2 mins
15 Thrusters
15 Pullups
REST 2 mins
9 Thrusters
9 Pullups

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0

Wednesday, February 12, 2014

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Hang Power Clean Skill Work
Ladder down 10 – 1 of
Hang Power Clean (135/95)
Ball slam
v-up/ghd/abmat sit-up
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0

Tuesday, Feburary 11, 2014

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Front Squat Strength

6 @ 75%, 4 @ 80%, 4 @ 85%

10 EMOM
7 Front Squat (50% of 1RM)
7 Burpees

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0

Monday, February 10, 2014

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6min AMRAP
200m row sprint
7 HSPUs

then 2 min rest

6min AMRAP
10 Kettlebell swings (53/35)
20 mountain climbers

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0

Feb 7th

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Nasty Girls
3 Rounds
50 x Squats
7 x Muscle Ups
10 x Hang Power Clean 135/95
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0

Feb 6th

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Strength: Deadlift
8@70%, 8@75%,  6@80%
 
3 Rounds
5 x Deadlifts @245/170 (70-75% 1RM)
10 x Box Jumps (24/20)
150M row
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0

Feb 5th

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Interval Training
5 x complete cycles (one cycle is both intervals) – 10 x 90 sec intervals per)
 
Interval 1: (90 sec clock)
8 x Deck Squat Wall Ball
8 x KB Swings 53/36
 
Interval 2: (90 sec clock)
8 x Burpees
8 x Goblet squat 53/36
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0

Feb 4th

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Strength: Strict Press
 8@70%, 8@75%,  6@80%
 
Death By ….
3 x Push Press (115/80)
10 x Double Unders
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0
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