10/25/2014

Skill: Front Squats: 5 x 3 10 min. (work @41×0 tempo).

Skill: 12 min E2M 3 eccentric pull ups (HARD).

WOD: For Time: “DT”
5 rounds: 12 DL, 9 HPC, 6 jerks, 155/105

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10/24/2014

Skill: Snatch: 1 power, 1 squat. 10 min.

Skill: Shoulder Press: 5 x 3

WOD:
A) 50 wt step ups (65/45). Rest equal work time.
B) 50 Burpees, jump high rest equal work time.

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10/23/2014

Skill: OHS: 5 x 5

Skill:  5 sets: 8 barbell rows, 15 sec bar hang

WOD: For Time:
9-6-3 Power cleans(115/80) and HPSU
50 Wall Balls
9-6-3 Thrusters and Pull ups

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10/22/2014

Skill: 8min EMOTM 3DL @80%.

Skill: Jerks: 5 x 3

WOD:
A) ROW: 5 rnds: 30 sec on, 30 sec rest
B) Rope Climbs: 2 every 2 min for 5 total

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10/21/2014

Skill: 10 min gymnastics: 20 rocks (fr&bck), 6 roll back squats/pistols, 10 kips on bar (no pull), 3 wall walkups.

Skill: Snatch Pulls 5 x 5

WOD: 4 sets: 20 sec snatch@65, 20 sec Pull ups, rest 40 sec. then 4 sets: 20 sec push press, air squats

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10/20/2014

Skill: 3 sets of 2 back squat at 85-90% on 2 min rest.

Skill:  5 sets of 5: Bench Press and DB rows.

WOD: 15 min AMRAP:
10 KB swings
10 Box Jumps
10 Burpees
30 DU

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10/18/2014

Skill: Snatch: 1.1 Power Snatch

WOD: PARTNER 100′s…with Burpees!
100 Thrusters
100 TTB
* every minute on the minute perform 5 burpees TOGETHER.
*only one partner works at a time, break up reps any which way.

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10/17/2014

Skill: clean 2 hang + 1power

Skill: Deadlifts: 5 x 3

WOD: 20 min EMOTM:
20 sec sled push
15 WB
50 DU
AMRAP strict HSPU (defecite),

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10/16/2014

Skill:  Hang Snatch: 5 sets of 3 working up in weight

Skill: banded push-ups. 5 sets of 6-8.

WOD: For best reps:
3 min AMRAP: Bear complex (135/95).
5min rest.
3 min AMRAP: 8 thrusters (95/65) & 8 CTB.
5 min rest.
3 min AMRAP:bar hop burpees.

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10/15/2014

Skill: Front Squat: 5 x 5 working up to a tough 5

Skill: EMOTM for 7 min: 5 strict pull ups

WOD: 5 sets:
30 sec AMRAP KB swings
30 sec AMRAP burpees.
Rest 1 min

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