Monthly Archives: May 2013

5/11/13

Spartan Race is today! Wish the Team good luck! Skill: Tire Flips 5x2 WOD: AMRAP 12 min 3-6-9-12-15-18 (Up by 3) Burpees OHS
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5/10/13

Olympic Total: Snatch 3x1, Clean and Jerk 3x1 (15 min to warm up, 3 reps to max each lift, take max Snatch and C&J added for total) WOD:"Grace" 30 clean and jerks
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5/8/13

Strength: Power Snatch 2x2, 4x1 WOD: AMRAP 17 min Run 400m 10 Pull Ups 10 OHS 10 Ring Dips
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5/7/13

Oly: Clean & Jerk 2x2, 4x1 WOD: 25-20-15 KBS Toes to Bar Push Ups
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5/6/13

Oly: Snatch + OHS 6x2 WOD: 4 rds for time 400m Run 30 Pull Ups 20 Squats 10 Burpees
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5/4/13

Strength: Dead Lift 3x5 WOD: "Annie+Diane" 50-40-30-20-10 DUs Sit ups then- 21-15-9 DL HSPU
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5/3/13

Strength: Squat Cleans 5x2 (First pull from the ground, second from hang pos) WOD: 7 rounds for time Run 200m 1 Snatch 2 MU 3 Squat Cleans 4 Knees to elbows
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