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Category: WOD
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Wednesday 08/27/2014

Skill:  Deadlift – work up to 225/165# for WOD Practice Handstand Push-ups WOD: “Diane” 21-15-9 of Deadlifts and Handstand Push-ups Mod: ½ reps of Deadlift & Walk Walks (9-7-5) RX+: Go for deficit HSPUs   Cool Down: 800m Jog   Tweet

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Tuesday 08/26/2014

Skill: (7:00) Handstand Progressions – 3x Wall-Walks, 3x Needles, then Walking Handstands, walking needles, or wheelbarrows. *Rx practices walking to wall <-> walking off wall (Fwd & reverse today) Strength: (10:00) 10:00 to get a “Heavy 2” Back Squat WOD: (20:00 Time Cap) 3 Rounds for Time: 21x Box Jumps 15x Burpees 9x KB Clean […]

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Category: WOD
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Friday 08/22/2014

Skill: Burgener with PVC or Bar (as a group) Overhead Squat – 3×5  -then- 15:00 to develop a Heavy Single Squatch WOD: 4x 500m Row 3:00 between intervals. Good Luck!   Tweet

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Thursday 08/21/2014

Work: a) Burpee/Wall Ball EMOM (10:00) Record your last total round # of Burpee and Wall ball reps. -Rest 2:00- b) Power Clean Ladder – EMOM 10:00 Start with weight of your choice – add weight each minute. Record your highest Weight. -Rest 2:00- c) Muscle-ups 3 sets of 10 or failure. Record your Time […]

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