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Friday 01/24/14

Gymnastics:  Chin-over-bar Holds + Farmer Carries (15:00) *For those with a strong pullup go for knuckle kisses. **Perform 1 working set of Bar work then make 1 lap with Farmer Carries. Work on that grip.   Strength: Work up to a Heavy Hang Squat Clean (15:00)   Durability: (10:00-15:00) Row or Airdyne 125 Calories as […]

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Thursday 01/23/14

Strength: Floor “Speed Press” (10:00)  5×3 – Keep the weight light, press like lightning, rest is short – work with a partner.   WOD: 4 rounds, literally as fast as possible: 15 Burpees 15 Wall Balls Rest 1:00 between each set Record total time to completions Cool Down: GHD Hip Extensions 100 hollow body rocks […]

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Wednesday 01/22/14

Strength: Deadlift 1×3 @ 70%, 1×3 @80%, 1×3+ @ 90%   WOD: 8x :30/:15/:30 – Airdyne (Sub with rower) Each person works for (8) :30 rounds. :15 seconds for transitions. Teamwork people, move with a purpose. *If you’re not ready and pedalling, you owe 10 burpees each round. *Solo efforts are 8 rounds of :30/:30s […]

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Category: WOD
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Tuesday 01/21/14

Post Warm-up a) Every :30 for 3:00 -4 pistols on each leg 1:00 Transition b) EMOM for 7:00 4 Box Jumps, 4 tw0-handed Press with medium weight KB or DB   Partner Row for Time: 20 calorie sprints x 20 (10 each team member) *Sub for 20 cal Airdyne   Durability: Plank Hold for 3:00 […]

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