Monthly Archives: October 2016

1-Nov-16-WK31

A. Weightlifting: Hang Snatch 3 @ 60% 3 @ 65% 3 @ 70% 2x3 @ 75% *They do not have to be unbroken, but limit rest.   B. Strength: Weighted Pull Ups 3-2-1-1-1-2-3   C. WOD: 5 Rds For Total Meters (36:00) Row 4 Minutes Rest 4 Minutes   D. Auxiliary: Not For Time In…
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1-Nov-16

A. Warm Up: For Quality 3 Min Row @ 85% -3 Rds NFT 12 GHD Sit Ups 10 Handstand Shoulder Taps 8 Ring Rows   B. Strength: Weighted Pull Ups 3-2-1-1-1-2-3   C. WOD: 5 Rds For Total Meters (36:00) Row 4 Minutes Rest 4 Minutes   D. Cool Down: Mobility 2 Min T-Spine 2…
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31-Oct-16-WK31

A. Strength: Deadlift 4x1 @ 90-95% Across   B. WOD: “Marston” 20 min AMRAP 1 DL 405/280# 10 T2B 15 Bar Facing Burpees
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31-Oct-16

A. Warm Up: For Quality 20 Med Ball Cleans -3 Rds NFT 5 Muscle Up Transitions 10 GHD Hip Ext 8 Inch Worms   B. Strength: Deadlift 4x1 @ 90-95% Across   C. WOD: “Marston” 20 min AMRAP 1 DL 405/280# 10 T2B 15 Bar Facing Burpees   D. Cool Down: Mobility Hamstring Stretch Splits…
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29-Oct-16-WK30

A. Rowing Test/Baseline: 500m Sprint You Have 1 Opportunity To Row A 500m Time Trial.   B. WOD: In Teams Of 2. Break Up Work Any Way You Like. 1,500m Row 80 Box Jump Overs 80 DB Hang Squat Cleans 45/30# 80 DB Push Press 45/30# 1,500m Row
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29-Oct-16

A. Warm Up: For Quality 3 Rds NFT 250m Row 10 Med Ball Cleans 5 Strict HSPU   B. Rowing Test/Baseline: 500m Sprint You Have 1 Opportunity To Row A 500m Time Trial.   C. WOD: In Teams Of 2. Break Up Work Any Way You Like. 1,500m Row 80 Box Jump Overs 80 DB…
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28-Oct-16-WK30

A. Weightlifting: Snatch Balance 4x2 With 0:03 Pause In Bottom   B. Strength: Front Rack Lunges 5x4 Build To Heavy   C. WOD: AMRAP 12 Minutes 30 DU’s 8 OH Lunges 95/65# 30 DU’s 4 Bar Muscle Ups   D. Auxiliary: 3 Rds Max Push Ups Max Hold Chin Over The Bar (pull up) 12…
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28-Oct-16

A. Warm Up: For Quality 2 Rds 300m Easy Row -Rest 1 Min 300m Sprint 8 Pressing OHS 4 Turkish Get-ups   B. Strength: Overhead Squats Find A 3RM   C. WOD: AMRAP 12 Minutes 30 DU’s 8 OH Lunges 95/65# 30 DU’s 4 Bar Muscle Ups   D. Cool Down: Pattern Reset 10 Wall…
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