11/28/14 WOD

1)ME bench 2)”Josh” 21 OH squat, 95/65 42 Pull-ups 15 OH squat, 95/65 30 Pull-ups 9 OH squat, 95/65 18 Pull-ups

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November 27, 2014

11/26/14 WOD

1)ME f squat 2)4 RFT 25 OH lung steps, 45/25 25 GHD situps 500M row  

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November 25, 2014

11/25/14 WOD

1)Tabata double KB shoulder press. 55/35 2)”Cindy” AMRAP20 of: 5 pullups 10 pushups 15 squats  

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November 24, 2014

11/24/14 WOD

1)ME snatch 2)ME C&J 3)AMRAP5 5 barbell rollouts, 95/65 5 barbell burpees  

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November 24, 2014

11/22/14 WOD

1)DE75 F squat, 10×2 2)4 RFT: 10 C & J, 135/95 20 DL’s, 135/95 10 AKB swing, 70/55

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November 21, 2014

11/21/14 WOD

1)Pistol technique (10min) 2)handstand hold against wall for 1 min total time (5 minute cutoff) 3)AMRAP10 1 rope climb 10 double wallballs, 20/14 4)”Annie” (5 min cutoff) 50-40-30-20-10 DU’s Situps  

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November 20, 2014

11/20/14 WOD

1)ME Shoulder press 2)5rds (20 min cutoff) 15 ring dips 15 OH squat 50 DU’s  

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November 19, 2014

11/19/14 WOD

1)Snatch balance 2 rds: 3 each  at 75%, 80, 85 Miss = 1 point. Lowest score wins. 2)ME jerk 3)AMRAP5 10 CCCT rollouts 2 pistols (1each side)

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November 19, 2014

11/18/14 WOD

Power lifting total: ME squat ME bench ME DL

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November 17, 2014

11/17/14 WOD

1)5 min max reps double KB clean and press for max weight. Athlete chooses weight. 2)5 minute C2B pullups 3)5 minutes max burpees 4)5 minutes row for distance  

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November 16, 2014
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