WOD
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Category: WOD
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Tuesday 08/12/2014

WOD: “Couplet Triplet” (Switch between each couplet skill every :40 work interval. :15 is for rest and transition)   1) 10 rounds of :40/:15 -BenchPress -Box Jump *Try and achieve 15 reps each round -REST 2:00- 2) 10 rounds of :40/:15 -6R/6L Single-leg Squats (ass to grass – using rig as an assist. Rx+ are pistols) […]

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Monday 08/11/2014

“CrossFit Total” 1rm of: Squat, Press, Deadlift. Score is combined total lbs lifted. …from the CF Journal post about the CF Total by Mark Rippetoe: Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the […]

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Friday 08/08/2014

Skill: Ring Muscle-up Progressions – Outlaw Style Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo. Conditioning For time: 30 Jumping Air Squats 60 KB Swings 90 Double-Unders -Rest 1:00- 800m Run -Rest 1:00- 90 Double-Unders 60 Push Press 75/55# 30 Burpees  

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Thursday 08/07/2014

Oly Day Skill: Snatch Grip DL @ 115% of your max snatch. 3 sets of max reps Snatch Pulls – 3×5 in the Hang, 3×5 by the Floor   BBG: Power Snatch – 15:00 to achieve “Heavy One”   Strength: 1a) Back Squat: 3X3@80% – rest 60 sec. 1b) Pendlay Row: 3X5@80% – rest 60 […]

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