Monthly Archives: February 2015

1-Mar-15

Rest Day Do NOT forget to post your scores on the games page for 15.1!
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28-Feb-15

A. Warm Up: 3 Rds NFT 25 DU’s 15 Calorie Row 8 Strict Pull Ups   B. Skill: Wighted Ring Dips 6x2 (Hips must move up with shoulders) *Compare to 27-Jan-15   C. WOD: For Time 100 Double Unders 50 Air Squats 25 KBS 1.5/1pood 50 Burpees 25 KBS 1.5/1pood 50 Air Squats 100 Double…
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27-Feb-15

A. Warm Up: Not for time 500m Row Then-  3 Rds NFT 10 Pressing OHS Squats (pvc) 5 HSPU 10 Close Grip Swings   B. Weightlifting: Clean and Jerk 15 Min to work up to 85-90% This should be heavy, but not a PR.   C.* WOD: “15.1” With a clock set for 15 min.…
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25-Feb-15

A. Warm Up: EMOM 7 Min 5 Med Ball Cleans 20 Ft Sprint (Down) 5 Burpees 20 Ft Sprint (Back)   B. Weightlifting: Squat Clean Touch and go drills 5@ 50% (of 1RM) 5@ 55% 5@ 60%   C. WOD: Row 3K For Time   D. Cool Down: Mobility 1 Min Quad smash (roller) each…
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24-Feb-15

A. Warm Up: 3 Rds NFT 18 Alt Lunges 12 KBS 6 HSPU Deficit 2x45/45# Plate (you may kip these)   B. Strength: Deadlift 3@ 65% (of 1RM) 3@ 75% 3@ 80%   C. WOD: AMRAP in 16 Min 10 Pistols 10 C2B Pull Ups 10 Dumbbell S2O 40/30#   D. Cool Down: Row Placing…
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23-Feb-15

A. Warm Up: 3 Rds NFT 15 Cal Row 10 Push Ups (no bending) 5 L - Pull Ups   B. Strength: Weighted Pull Ups 7x1   C. WOD: For Time (15:00 cap) 15 Power Cleans 135/95# 15 GHD Sit Ups (or 30 sit ups) 15 Ring Dips 1,500m Row 15 Ring Dips 15 GHD…
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21-Feb-15

A. Warm Up: 3 Rds NFT 20ft Inch worm 10 T2B 20ft front facing ladder drill (fast feet, 1-3 misses are ok here) 15 A.R.E. Squats   B. Strength: Back Squat 3x7   C. WOD: In Team of 3’s For Time* 75 Back Squats 155/103#** 75 Ring Push Ups** 75 KBS 2/1.5 Pood** * Switch…
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20-Feb-15

A. Warm Up: 10xJunk Yard Dog -3 Rds NFT 10 PVC Pressing Snatch (http://www.youtube.com/watch?v=RxjY4CggkVA) 10 Close Grip Swings (on pull up bar) 20 DU’s   B. Weightlifting: Full Snatch 7x1 Build up to 85-90%   C. WOD: Double Tabata. 4Rds For Total Reps :40 Max Full Snatch 115/80# :20 - Rest :40 Burpees Over The Bar…
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