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November, 2015  // Posts published in November, 2015

30 Nov WODs | Comments

Monday, November 30

IMG_9265SWOD:

  • Push Press 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 4 mins of:
  • 4 Thrusters, 115/75 lbs
  • 4 Kettlebell Swings, 53/35 lbs
  • Rest 1 min
Complete as many rounds as possible in 3 mins of:
  • 3 Thrusters, 115/75 lbs
  • 3 Kettlebell Swings, 53/35 lbs
  • Rest 1 min
Complete as many rounds as possible in 2 mins of:
  • 2 Thrusters, 115/75 lbs
  • 2 Kettlebell Swings, 53/35 lbs
  • Rest 1 min
Complete as many rounds as possible in 1 mins of:
  • 1 Thrusters, 115/75 lbs
  • 1 Kettlebell Swings, 53/35 lbs
  • Rest 1 min

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24 Nov WODs | Comments

Tuesday, November 24

2015-11-24 17.18.07WOD: Grace

  • 30 Clean & Jerk (135/95)

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23 Nov WODs | Comments

Monday, November 23

2015-11-23 17.17.11-1SWOD:

  • Pendelay Rows 10-10-10
WOD: Annie 50-40-30-20-10 reps, for time of:
  • Double Under
  • AbMat Sit-up

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18 Nov WODs | Comments

Wednesday, November 18

2015-11-18 06.30.44-1WOD: 5 rounds for time of:

  • 7 Bear Complexes, pick load
  • Run, 200 m

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09 Nov WODs | Comments

Monday, November 9

2015-11-06 18.22.48-1SWOD:

  • Pause Clean 3x5 at 65% 1RM
Rest as needed between sets. WOD: For 3 cycles: AMRAP in 3 mins of:
  • 3 Power Cleans, 135/95 lbs
  • 6 Push-ups
  • 9 Air Squats
Rest 1 min between each cycle. For each cycle restart the AMRAP.

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06 Nov WODs | Comments

Friday, November 6

2015-11-06 08.32.24-1WOD: Karen For time:

  • 150 Wall Balls, 20/14 lbs

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04 Nov WODs | Comments

Wednesday, November 4

2015-11-04 06.24.26-1WOD:

  • Box Jump : Max Height
A single max effort Box Jump for total height.
  • Pull-ups : Max Set
A single set of Pull-ups for max reps. AMReps 1 min:
  • Push-ups
As many reps as possible in 1 min of: Push-up For time:
  • Run, 400 m
  • 30 Clean & Jerks, 95/65 lbs
  • Run, 400 m

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03 Nov WODs | Comments

Tuesday, November 3

2015-10-30 08.44.14-1SWOD:

  • Split Jerk 5-5-5
WOD: Annie 50-40-30-20-10 reps, for time of:
  • Double Under
  • AbMat Sit-up

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02 Nov WODs | Comments

Monday, November 2

2015-08-12 17.26.31-1SWOD:

  • Snatch : 1 Rep Max
Record your best Snatch 1 Rep Max lift. WOD: 12-9-6-3 reps, for time of:
  • Ground To Overhead, pick load
  • Burpee

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