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WOD

20
Nov

11/20/14

Strength: OHS 5-5-3-3-1-1-1 Metcon 350m Row 10 HSPU 5 Strict pull ups 4 rounds
19
Nov

11/19/14 Annie

Strength: Find 1rm strict press Metcon 10 min ladder 2-4-6-8- etc.. Wall ball (20/14) KB snatch (53/35) 3min rest Then Annie 50-40-30-20-10 Dubs/sit-up
18
Nov

11/18/14 Comp

Stregth: 7×1 OHS ( Heavy) Skill: accumulate 200ft of HS walk or 10 min of HS walk practice Metcon: 21 Power Clean (155/105) 15 Bar...
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18
Nov

11/18/14

Strength: Warm up to 75-80% of arm Snatch Then EMOM 10 min Full Snatch at 75-80% Metcon 21 Power Cleans 135/95 15 Bar facing burpees...
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17
Nov

11/17/14

Strength: Find 1rm back squat Optional Metcon: 30* -20*-10* DB THRUSTER (35/25) BOX. JUMP OVER (24/20) *200m run or *250row
14
Nov

11/14/14

Wendler Dead lift De-load 5@40% 5@50% 5@60% 5@65% 5@65% 5@65% Metcon 1000m row 15 KB Swings (53/35) 15 Power cleans (135/95) 500m row 12 KB...
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13
Nov

11/13/14 Comp

Competition Class Oly: Work to a heavy snatch single Strength: Bench Press EMOM 10 min 4@75-80% Metcon 5 Power Snatches (135/95) 7 target Burpees (12inches)...
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13
Nov

11/13/14

Strength: Work to a heavy Snatch single Metcon: 10 power Snatches (115/75) 10 target Burpees (6inch target) 10 ring dips 3 rounds Core: 3x 1min...
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