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Wednesday 06/04/2014

Skill: Wall Balls  (5:00) -Perform Progressive sets working on speed and efficiency (10, 15, 20, 25) Speed Burpees (5:00) -Progressive Sets (5, 10, 15, 20) KB Swing (5:00) -Work on FULL American Swing with a 1 Second pause. “Bell” of the Kettlebell should be pointing towards the sky on each rep. Lower weight to achieve […]

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Category: WOD
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Tuesday 06/03/2014

BBG: 15min to establish 1rm Snatch 15min to establish 1rm Clean & Jerk   Conditioning: 1 ME Effort Push-ups Rest :90 1 ME Effort C2B Pullups Rest :90 1 ME Effort Push-ups Rest 2:00 1 ME Effort C2B Pullups *Record highest Score of each Tweet

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Monday 06/02/2014

Skill: a) Hang Clean & Press 5×5 -Build Some Fluidity and Grind it out so each set is a “no rest/no drop” effort. b) Front Squat – 1.25 Squats – Experiment today for 10:00, no specific set/rep scheme Mainsite WOD: http://www.crossfit.com/mt-archive2/009233.html 7 rounds of: 250m Row 20 GHD Sit-ups (non-RX go with abmat situps, mod […]

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Category: WOD
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Friday 05/30/2014

Skill: Rings  a) Support Holds (2 x :30) b) Ring Dips or Support to Decline (3 x 10) c) Inverted Hang (3 x :10 – :20) d) Inverted Hang to backward roll (Tuck 1st, Pike harder) – Drop off after roll (3 reps) e) Inverted Hang to Skin-the-Cat (Backward roll – then reverse back to […]

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