WOD
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Category: WOD
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Monday 04/28/14

Skill: (25:00) a) Bear Complex perform 3 sets of 5, increasing weight each time b) Kettlebell Snatches 3x 2:00/:30 “No Drop” Snatches c) Kettlebell Clean and Press 3x 2:00/:30 “No Drop” C+P **On the Kettlebell, you’re allowed 1 switch per interval** WOD: 9:00 AMRAP 3/3, 6/6, 9/9, 12/12, 15+ of -Kettlebell Snatch (53/35#) -Box Jumps […]

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Category: WOD
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Friday 04/25/2014

Skill:  Warm-up your muscle-up or scaled version for the WOD WOD: (35:00 time cap) Three rounds of: 9 Muscle-ups (Sub MU with Dips, Jump to muscle-up, or Bar Muscle-ups) 15 Burpees 21 Wall Balls Run 800 meters  

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Category: WOD
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Thursday 04/24/2014

“Snatch Day” Working Session: a)Tall Snatch: Work to a 3rm in 3 sets (3×3) *demo tall snatch: http://vimeo.com/48416098 b) Snatch: Work to a 3rm in 3 sets (3×3) Finish with: c) 3-stop Snatch pulls (2-count pause each position) – 3×3 “Perfect technique” *demo 3-stop snatch pulls: http://vimeo.com/44279081 d) Snatch Balance: Work to a 3rm max […]

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Category: WOD
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Wednesday 04/23/2014

Skill: (15:00) Strict Press 3×15 – light, efficient, technical Back Squat 3×15 – light, efficient, technical Tabatas:  #1 = 3 rounds of 8x :20/:10 1) Mountain Climbers 2) Airdyne 3) Flutter kicks Rest 2:00 #2 = 2 More Tabata’s as a class: 1) Air Squat ….rest is in the “hole”…hip below parallel 2) Taxi Drivers […]

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