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Category: WOD
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Tuesday 11/12/13

Work: Gymnastics  (Below the Rings) – perform 2-3 working sets of each progression 1) Ring Rows w/false grip 2) Static Hangs 3) Mini Kips 4) Roll to inverted Tuck 6) False Grip Pullups to Chest (strict Muscle-up Style) 7) “Skin the Cat” – Tuck or Pike WOD: 4min Jump Rope Test – Burpees for each […]

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Category: Hero
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Monday, Veterans Day 11/15/13

Hero WOD: “Morrison” 50-40-30-20 and 10 rep rounds of: Wall Ball Shots, 20#/14# Box Jump, 24″/20″ Kettlebell Swings, 53#/35#   U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries […]

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Category: WOD
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Friday 11/08/13

WOD: 100 Turkish Getups *NOTE: this is NOT a for time activity. Keep a good Pace, manage your weight and work on consistency. “The Turkish Get-up is an exercise we use quite often in the gym to suit a variety of purposes. When done at a heavy weight it can be done as a strength […]

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Category: WOD
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Thursday 11/07/13

Work: 1) Squat Cleans 5×5 Technique work. Spend time at 60% or less and drill baby, drill. 2) 1500m Row 3) Floor Press 5×5 Technique work. Spend time at 60% or less and drill b 4) Dips 4x 6-10 Spend time on different methods – matador, ring dips, Jump to support, etc.   Cool Down: […]

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