WOD

9.1.14 WOD

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Hotshots 19 6 rounds of: 30 Air Squats 19 Power Cleans [135, 95] 7 Strict Pull-ups 400m Run

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8.31.14 WOD

Rest Day! *Join us for Moga at 10 am if you’d like to speed up that recovery!

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8.30.2014 WOD

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“Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks Rest 1 minute 3. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of KB Goblet Squats in the remaining time. Rest 5 minutes and repeat 1, 2 and 3 again. Rx: 53/35#

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8.29.2014 WOD

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STRENGTH: EMOM x 10 Snatch Deadlift + Snatch + OHS WOD: “Snake Bite” 21-15-9 Snatches [95/65] C2B Pull ups

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8.29.14 WOD

STRENGTH: EMOM x 10 Snatch Deadlift + Snatch + OHS WOD: “Snake Bite” 21-15-9 Snatches [95/65] C2B Pull ups

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8.28.2014 WOD

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WOD: “Sugar Daddy” 21-15-9 Deadlift [225/155] Run 400m after every set STRENGTH: Emom x 5 Squat Clean at 80%

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8.27.14 WOD

Weightlifting Wednesday Strict Press 5×1 climbing Push Press 5×1 climbing Push Jerk 5×1 climbing

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8.26.14 WOD

Xendurance Challenge Re-test “Jackie” 1,000m row 50 Thrusters [45] 30 Pull-ups * The athlete with the most improvement wins a Sports Journal!

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8.25.14 WOD

WOD: “Black & Blue” 5 RFT: 10 Power Cleans [135/95] 10 Burpees STRENGTH: Jerk 3×1 @ 90%

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8.23.14 WOD

“Team DT” 5 rounds for time of: 12 Dead Lifts, 155/115 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round.

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