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Friday 12/12/13

Skill/Durability – 20:00 Handstand practice Perform 100 Glute Presses in sets of 10, 25, or more Perform 100 GHD Sit-ups in sets of 5, 10, 15 or more.   WOD: a) 6x :30/:30 Rower – record total meters b) Max weighted TGU’s – record highest weight and # of unbroken reps – unbroken means KB […]

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Thursday 12/12/13

Strength: BB Complex #2 – 3-4 sets -Hang Clean + FS -Power Clean + FS -Power Clean + FS + Press   WOD: 5 round for total reps: :20 ME Thrusters (95/65#) :20 ME Pullups :40 Rest Tweet

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Wednesday 12/11/13

Work 10:00 Pullups 1×2 Strict, 1×4 strict, 1×6 kipping , 1×8 kipping, 1×10 kipping, 1x max effort 10:00 Rower 500m repeats, :45 rest for 4 rounds 10:00 KB Swings – perform 250 in as few rounds as possible. 10:00 Air Squat – perform 20 EMOM for 10min *Use your available time for rest-recovery. Mobilize, work […]

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Category: WOD
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Tuesday 12/10/13

Strength Warm-up with Back Squat 2×10, then Front Squat 1×3 at 70%, 1×3 at 80%, 1×3 @ 90%   WOD: Row 10:00 for Meters   Cool Down: Roll out and mobilize quads, hams, hips for 5-10min   Tweet

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