WOD
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Category: WOD
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Wednesday 10/08/2014

Strength: Bench Press 1×3 @ 80%, 1×3 @ 85%, 1×3 @ 90%   Skill: Hang Snatch – Play with light weight and focus on “speed through the middle” Do 1-2 Sets of Muscle Snatch (from the hang) Do 1-2 Sets of Power Snatch (from the hang) Finish with 2+ Sets of Squat Snatch (from the […]

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Category: WOD
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Tuesday 10/07/2014

Strength: Strict Press 1×3 @ 80%, 1×3 @ 85%, 1×3 @ 90%   Durability: 3 Sets of Strict Pull-ups to Failure. Rest as needed   WOD: 6:00 EMOM switching devices: Medball Clean to Thruster (aka medball squat clean & press) Airdyne or rower -1:00 Rest-   6:00 EMOM switching devices: Jump Rope Bear Crawls

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Category: WOD
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Monday 10/06/2014

Strength: Deadlift 1×3 @ 80%, 1×3 @ 85%, 1×3 @ 90%   WOD: 3x800m Row, Rest 2:00 each. Record Best 800m   Durability: 2 Sets of Strict Pullups  

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Category: WOD
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Friday 10/03/2014

Strength: Bench Press 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85% -then- Clean 5-5-3-3-3-1-1-1-1   Work:  40 Overhead Squats (95/65) 30 Toes-to-Bar 20 Calorie Row 300m Run 10 MU -Done-   Cool Down: Airdyne or Rower for 2:00  

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