4/15/15 WOD

1)3 reps  hanging snatch 75% (any misses, start over) 80% (any misses, start over at 75%) 85% (any misses, start over at 75%) 90% and above do a single (any miss and you are done) 2)Jerk (same rep scheme and rules as hnging snatch) 3)AMRAP5 15 seconds of L-sit (how ever long it takes) 15 GHD situps  

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April 14, 2015

4/14/15 WOD

1)ME Sumo DL 2)40-30-20-10 of: Burpees situps Dimmel DL’s, 95/65  

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April 13, 2015

4/13/15 WOD

1)Shoulder press/strict pullups combo 5 sets of: Shoulder press, 5reps (heavy as possible with no rest between reps) then immediately do Pullups for max reps Rest 1 minute 2)AMRAP20 10 Wallballs, 20/14 10 Pushups 10 Hng pwr cleans, 135/95

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April 12, 2015

4/11/15 WOD

Team WOD for time: 120 C&J’s, 135/95 1/4 mile runs 1 Ton sled pull for 75′. 4 person teams. 1 person does C&J’s as other 3 run ¼ mile. C&J reps can be broke up as team sees fit but everyone must run at least one ¼ mile. Upon completion of each 1/4 run the…

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April 10, 2015

4/10/15 WOD

1)DE70 DL 12×1 EOS 3 GHD Raises 2)4RFT ¼ mile run 40 RKB swings, 55/35

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April 9, 2015

4/9/15 WOD

1)Muscle up technique 2)”Justin” 30-20-10 reps for time of: Body-weight back squats Body-weight bench presses Strict pull-ups  

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April 8, 2015

4/8/15 WOD

1)ME floor press 2)5×5 dumbell or KB shoulder press 3)3 sets of Max reps ring dips 4)”Annie” 50-40-30-20-10 DU’s Situps  

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April 7, 2015

4/7/15 WOD

1)Snatch highpull/snatch combo from knees 65% 6×1 70% 5×1 75% 4×1 80%  3×1 2)Clean pullunders 70% 3×4 75% 2×4 80% 6×1 3)Tabata this: (8rds of 20/10) 4 jumping lunges 4 clapping pushups

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April 6, 2015

4/6/15 WOD

1)ME low bar back squat 2) AMRAP20 10 pullups 20 goblet lunge walk, 55/35 10 box jump step offs, 24/20 20 AKB swings, 70/55

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April 5, 2015

4/4/15 WOD

1)DE80 bench, 8×3 2)4 rds: 5 Rope climbs 10 wall walks 20 burpees  

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April 3, 2015
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