WOD
A. Snatch 1-1-1 work to heavy single
B. For Time:
21-15-9
Burpee
Pull-Up
KBS
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Friday March 13, 2015
WOD
A. Snatch 1-1-1 work to heavy single
B. For Time:
21-15-9
Burpee
Pull-Up
KBS
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Thursday March 12, 2015
WOD
A. Front Squat 3-3-3-3-3 (static)
B. For Time:
1000M Row
100 Double-Under
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Wednesday March 11, 2015
WOD
A. Gymnastics
B. 5 Rounds For Quality
1 Min - 15 Thrusters 35/50kg
1 Min - 20 Ring Rows
1 Min - 15 Snatch 35/50kg
1 Min - 20 Ring Push-Up
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Tuesday March 10, 2015
WOD
A. For 20 Minutes
Odd Min 5 Deadlift@70% T&G
Even Min 30 Sec Plank(weighted if needed)
B. 15 Minute AMRAP
10 Burpee Pull-Up
20 Wall Ball
40 Double Under
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Monday March 9, 2015
WOD
A. 2 Power Clean + 2 Push Press x5 sets (static)
B. 12 Minute AMRAP
6 D.B. Hang Squat Clean 35/50lb
6 HSPU
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Friday March 6, 2015
WOD
A. Back Squat 5-5-5-5(static)
B. For 20 Minutes 30 sec on/30 sec off
Row
Walking Lunge
Alt KBS 1/1.5p
V-Up
Double Under
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Thursday March 5, 2015
WOD
A. EMOM 10 Min
3 Deadlift@70%
B. 5 Rounds For Reps:
3 Min AMRAP
3 Hang Clean 45/60kg
6 Box Jump 20/24"
9 Push-Up
Rest 1 Min
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Tuesday March 3, 2015
WOD
A. Power Clean Max 3
B. For Quality
Min 1-15 Sec Wall Ball
Min 2-30 Sec Wall Ball
Min 3-45 Sec Wall Ball
Min 4-15 Sec Wall Ball
Min 5-30 Sec Wall Ball
Min 6-45 Sec Wall Ball
C. 3 Rounds
12 Pull-Up/C2B
12 Burpee
Rest 1 Min
3 Rounds
9 Pull-Up/C2B
9 Squat Clean 45/60Kg
Rest 1 Min
3 Rounds
6 Pull-Ups/C2B
6 Thurster 45/60Kg
6 Burpees
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Monday March 2, 2015
WOD
A. Push Press 1-1-1 (work to a Max!)
B. EMOM 5 Min
6 Push Press@60%
C. 3 Rounds For Time:
30 KBS 1.5p/2p
30 Push-Ups
15 Box Jump24/30"
15 Ring Dips
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