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Monday 12/23/13

Strength: (30:00) Clean 7×2 …1 week away from 1rm If time permits: Front Squat De-load 3×5 @ 40%, 50%, 60% Conditioning: Friggin’ Tabatas – 8 sets of :20/:10, 4 rounds a) Airdyne b) Sledgehammer c) Rower d) Box jumps (20″) Cool Down: break up in sets as needed. Easy pace 25 pushups 25 walking lunges […]

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Category: WOD
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Friday Hero “Daniel” 12/20/13

Staggered Start For time: 50 Pull-ups 400 meter run or 500m row or 2:00 Airdyne 95 pound Thruster, 21 reps 800 meter run, or 1000m row or 4:00 Airdyne 95 pound Thruster, 21 reps 400 meter run or 500m row or 2:00 Airdyne 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt […]

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Category: WOD
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Thursday 12/19/13

Skill: (30:00 Split Jerk – work up to a heavy Single – Go for a new PR if you feel up to it.   Conditioning: Buy-in  800m Run or Row 800m or 4:00 Airdyne 3 Rounds of: 12 Box Dips 8 Strict Pullups Cash-out – 800m Run or Row 800m or 4:00 Airdyne Tweet

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Category: WOD
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Wednesday 12/18/13

Work: (10:00) 1 Max Effort Strict Pullups 3 laps back/forth of farmer carries inside the box (slow walk) 2 Max Effort of Toes-to-Bar 3 laps back/forth of farmer carries inside the box (slow walk) WOD: For time: 50 KB Swings 24/16kg 30 Wall Balls 50 Bar-touching jumps 40 KB Swings 24/16kg 20 Wall balls 40 […]

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