WOD

Friday 11.28.2014 WOD

Strength 10×3 Front Squats, across WOD AMRAP 8 of: 3-6-9-12-15…as high as possible of: Power Snatch, 95/65 Box Jump Overs, 24/20

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Thursday 11.27.2014 WOD

Thanksgiving WOD: “Running Angie” 100 Pullups Run 1 mile 100 Pushups Run 1 mile 100 Situps Run 1 mile 100 Squats Run 1 mile Scaling options: cut the run in half and/or cut the reps in half, and/or do it with a partner. Something for everyone 8am and 9am classes only

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Wednesday 11.26.2014 WOD

EMOMx6 Odd: 3 Front Squats at 50% of 1RM Even: 40 Double unders EMOMx6 Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM Even: 40 Double unders EMOMx6 Odd: 1 Squat Clean at 90% of 1RM Even: 40 Double unders

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Tuesday 11.25.2014 WOD

Teams of 2 AMRAP 20: 10 Push Presses (115/80) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) Parters complete full rounds before switching.

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Monday 11.24.2014 WOD

STRENGTH 6×6 Front Squats WOD At the 0:00… AMRAP 5: 5 Squat Cleans (155/105) 5 Bar Muscle-Ups 5 Box Jumps (24/20) At the 5:00… For Time: 18 – 12 – 6 Deadlift (255/135) Handstand Pushup

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Saturday 11.22.2014 WOD

3 rounds: 800 Meter Run 30 Squat Cleans (95/65) 30 Bar-Facing Burpees

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Friday 11.21.2014 WOD

10-9-8-7-6-5-4-3-2-1 Jerk (155/105) 2-4-6-8-10-12-14-16-18-20 Pull-Ups

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Thursday 11.20.2014 WOD

Teams of 2 AMRAP 20: 100m run, 40 Burpees 200m run, 60 Slam Balls (30/20) 300m run, 80 Box Jumps (24/20) 400m run, 100 WallBalls (20/14) Run together/Divide work equally

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Wednesday 11.19.2014 WOD

4RFT: 10 Dead lifts [205/135] 10 T2B 10 Push Press [95/65] 10 KBS [53/35]

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Tuesday 11.18.2014 WOD

6×6 Back Squats 4 rounds: 5 Power Cleans (185/135) 200 Meter Run

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