WODS

2 December 2017

18 Mins EMOM, with a partner: 10 Burpees 5 Power Cleans (135/85) EMOM 1 Partner completes the burpees, the other completes the power cleans. Next minute, switch movements.  

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1 December 2017

STRENGTH: Push Jerk x 8 @ 60/65/70% WOD: """Danny""" 20 Min AMRAP 30 Box Jumps 24/20 (L3) 20/16 (L2) 16/12 (L1) 20 Push-Press 115/80 (L3) 95/65 (L2) 45/35 (L1) 30 Pull-ups (L3) Banded (L2) Jumping (L1)

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30 November 2017

STRENGTH: Deadlift x4 @ 65/70/75/75 WOD: 50 Goblet Squats 70/50 (L3) 50/35 (L2) 35/25 (L1) 50 KB Swings 25 Burpees 50 KB Swings 50 Goblet Squats

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29 November 2017

STRENGTH: Strict Press x 5 @ 70/75/80 WOD: 30-20-10 T2B Ground to OH 115/85 (L3) 85/65 (L2) 45/35 (L1)? DU's

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27 November 2017

STRENGTH: Oly - C&J 2 RM WOD: Tabata Back Squat 95/65 (L3) 65/45 (L2) 45/35 (L1) Tabata L-Sit Tabata Ring Rows Tabata Handstand Hold Tabata Row *Rest 1 Min between stations **Score is total Reps/Seconds/Calories

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25 November 2017

With a partner, for time: 100 Double Unders (300 singles) 50 Pullups 100 Overhead Squats (75/55) 150 Kettlebell Swings (50/35) 100 Double Unders (300 singles) * Split the work with your partner as needed....

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24 November 2017

STRENGTH: 20 min to practice power snatch. Then work up to a new 3 RM WOD: "Airforce" 20 Thrusters 95/65 (L3) 65/55 (L2) 45/35 (L1) 20 SDHP 20 Push Jerks 20 OH Squats 20 Front Squats *Complete 4 burpees at the beginning of each minute *20 Min Time Cap...

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23 November 2017

STRENGTH: Bench Press x5 EMOM 4 rounds (increasing weight each round) then max reps at last weight WOD: 5 RFT 7 Pull-ups 7 Good Mornings 95/65 (L3) 65/55 (L2) 45/35 (L1)

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22 November 2017

STRENGTH: Deadlift x3 EOM 5 rounds WOD: 9 Min AMRAP 15 Push Press 115/85 (L3) 85/55 (L2) 45/35 (L1) 30 DU's

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20171021

"Gwen" 15-12-9 Clean and Jerks *Each set must be done without resting the bar on the ground *Even a re-grip is considered a foul *Use the same load for each...

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20 November 2017

STRENGTH: 1 Snatch from the Hip + 1 Snatch from the Knee EMOM 9 Min WOD: 3 RFT 15 SDHP 95/65 (L3) 65/45 (L2) 45/35 (L1) 25 Wall Ball 30/20 (L3) 20/12 (L2) 12/12 low (L1)

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