WOD
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Thursday 12/05/13

Work: Hang Squat Clean 5×5 Practice Toes-to-bar between sets WOD: 12:00 AMRAP 15x Box Jumps 10x Pushups 5x Burpess Cool Down: 4:00 mobilize the shoulders or 4:00 easy row

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Wednesday 12/04/13

Work: 1) Wall Walk to handstands – This is our new preferred method for Handstand progression. Walk as high as you can get on the wall and walk back down. (Belly facing wall) **Competitive athletes – perform 3 rounds of max effort on walk walks. 2) Pullups – Perform 4 sets of max effort. Record […]

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Tuesday 12/03/13

Work: Front Squat 1×5 at 65%, 1×5 at 75%, 1×5 at  85% Finish with 2×10 one legged deadlifts with 1 Kb   WOD: Tabata’s: 1) Hold seated tuck or perform hollow body rocks 2) Rower or Airdyne 95% effort 3) Flutter kicks – do not allow feet to touch the ground during :20   Cool […]

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Monday 12/02/13

Work: 20-30 min Power Clean 1×10, 1×8, 1×6, 1×4, 1×2+ *Establish a theoretical max for the clean WOD: “Eva’s lil Sister” (15:00 time cap) 3 rounds for time: Row 800m  or Airdyne for 2:00 30 Kettlebell swings (53/35#) 20 Pull-ups Cool Down: Couch Stretch or deep lunge 2x each leg 1:00 each side, 4:00min total

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