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Friday 11/15/13

Work: 30min of Snatch – Light load, technique, volume. Take full use of the 30min and get as many meaningful reps in the time allowed. “Sweaty and sore” -Burgener Warm-up x3 -Snatch Grip Deadlift 2×10 -High Hang Muscle Snatch 2×10 -Muscle Snatch 2×10 -Hang Squat Snatch 2×10 -Squat Snatch 2×10 WOD: 21-15-9 Ground to overhead […]

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Thursday 11/14/13

Work: 2×10 Goblet Squat with 2KB 2×10 Push Press with 2KB 2×10 Clean with 2KB 2×10 Clean and Press with 2KB WOD: 10-9-8-7-6-5-4-3-2-1 of: Single KB Clean + Jerk and 30 second Plank *Athlete will perform 10 Clean + Jerks then start their Plank and watch the clock for 30seconds. then Move to 9 Clean […]

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Category: WOD
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Wednesday 11/13/13

“Deck of Cards” – Courtesy of Ray Rice, Superbowl Champ *Captain will flip over a card – do # of reps for the # on the card. Face cards are worth 10. Jokers worth 15. This is a workout performed as a team. If you have a fallen soldier, teammates can help and perform the […]

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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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