WOD

Friday 4.17.15 WOD

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STRENGTH:  Squat Cleans 3 singles @ 75% 2 singles @ 80% 1 @ 85% WOD: 5 minute AMRAP Back Squat [135/95] 3 minute AMRAP Burpee Pull ups 1 minute AMRAP Wall Walk

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Thursday 4.19.15 WOD

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3 DL @ 70-85% of 1 RM rest 2 minutes x3 rounds 3-5 CG bench press @ 70-85% of 1 RM rest 2 minutes x3 rounds 20 sec. rope slam 40 sec. plank hold rest 2 minutes x 3 rounds

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Wednesday 4.15.15 WOD

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STRENGTH:  Strict C2B Pull ups – 4×6 Strict  Dips – 4×3-5 @ tempo 33×1  WOD:  EMOMx20 Minute 1 = 18/15 Cal Row  Minute 2 = 12/10 Cal AB Minute 3 = 200m Run Minute 4 = Rest

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Tuesday 4.14.15

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Power Jerk + Split Jerk – 3+3, 2+2, 1+1 3 rounds for time:200m run5 burpee box jumps, 24/20″10 HPC @ 115/755 burpee box jumps, 24/20″

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Monday 4.13.15 WOD

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STRENGTH: Back Squat Cluster @ 80-85% 1×5 sets with 10 secs rest in between reps WOD: For Time: 50 Cal Row 50 Wall Balls [20/14] 50 T2B

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Saturday 4.11.15 WOD

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3 round for time: 800m Run 21 Hang Power Cleans [115/75#]

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Friday 4.10.15 WOD

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STRENGTH: A. 5×3 BB Bent Over Rows  B. 30 sec x 3 Handstand holds WOD: 3 minute amrap squat clean to OH [155/105]  rest 2 minutes  3 minute amrap strict pull up (Scale is DB Renegade Row)  rest 2 minutes  3 minute amrap cal on the aB

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Thursday 4.9.15 WOD

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WOD: With a 21 minute clock Every 3 minutes complete the following  5 Burpees  10 Wall Balls [20/14] 150m sprint 

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Wednesday 4.8.15 WOD

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STRENGTH: 5×3 Strict Chest to Bar Pull ups 3×3 Wall Walks WOD: 3 rounds for time 50 Cal Row 35 Double Unders  20 Cal AB

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Tuesday 4.7.15 WOD

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STRENGTH: Build to heavy  1 rep Close Grip Bench Press WOD:  4 rounds for time  30 kb swings [53/35#] 20 box jumps [24/20″ w/ step down] 10 DB S2OH  [45/25# per hand]

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