WOD

Up and Back Down

WOD 11/19/13   Deadlift 3@65% 3@70% 3@75% 3@80% 3@85% 3@90%   For Time: 10 Burpees 20 Overhead Lunges (45/25 bumper) 30 Push-Ups 40 KB Swings (55/35) 50 Double Unders 40 KB Swings 30 Push-Ups 20

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Tardy

WOD 11/18/13   Ring Dips 5-5-5-5-5   Tabata Back Squat (45/33) Rest 1 minute Tabata Push Press (45/33) Rest 1 minute Tabata Front Squat (45/33)   Tabata is 8 rounds of 20 seconds of work

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Biblioteca

WOD 11/15/13 Front Squat 5-5-5-5-5 @ 65%-70%-75%-80%-85%   For Time: 800m Dumbbell Run (15/10) 50 DB Thrusters (45/30) 100 Double Unders 50 Toes To Bar 25 Burpees   Cash Out: 4 Sets of 30 second

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WOD 11/14/13 Clean Complex – Tall Squat Clean (Dip & Drive Only) + Hang Squat Clean + Squat Clean + Jerk We will work on this complex for about 12 minutes, trying to complete at

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The Turk

WOD 11/13/13   Buy In – 5 Turkish Get-Ups on each arm   Press 5-5-5-5- Push Press 5-5-5-5 Add weight each set   4 Rounds: 30 seconds Goblet Squats 30 seconds KB Swings Then Rest

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What Does The Fox Say?

WOD 11/12/13 Back Squat 5@65% 5@70% 5@75% 5@80% 5@85%   AMRAP in 20 minutes: Sled Pull Down & Back (130/100) 5 Burpees 5 Clean & Jerk 100m Run Rest 1 minute   Cash Out: 3

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Nutrition Seminar Today at 6:30pm

WOD 11/11/13   10x40m Sprints – First five sets at 70-80%, last 5 sets at 80-90%. Rest about 1 minute between each run.   AMRAP in 3 minutes: 10 KB Thrusters* (55/35) 10 Wall Ball

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New Gear

WOD 11/8/13 Bench Press 5-5-5-5-5 increase the load every set   AMRAP in 10: 10 Push Press (95/65) 10 Burpees 10 Box Jumps (24/20)   Cash Out: 20 DB Step-ups on each leg (24/20)  

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Big Sis

WOD 11/7/13   Snatch – 1 rep EMOM. Add 5-10 pounds each minute until failure. Complete a minimum of 8 reps   AMRAP in 15 minutes: 200m Run 10 Deadlift (225/155) 40 Double Unders  

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The WOD Goes On

WOD 11/6/13 Buy In: Deadhang Pull-Ups 7-7-7   Skill: Overhead Squats 5-5-5-5-5   Conditioning: 10! Wall Ball (20/14) Overhead Lunges with Med Ball (lunge on both legs = 1 rep) Box Step Ups with Med

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