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Thursday 04/24/2014

“Snatch Day” Working Session: a)Tall Snatch: Work to a 3rm in 3 sets (3×3) *demo tall snatch: http://vimeo.com/48416098 b) Snatch: Work to a 3rm in 3 sets (3×3) Finish with: c) 3-stop Snatch pulls (2-count pause each position) – 3×3 “Perfect technique” *demo 3-stop snatch pulls: http://vimeo.com/44279081 d) Snatch Balance: Work to a 3rm max […]

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Category: WOD
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Wednesday 04/23/2014

Skill: (15:00) Strict Press 3×15 – light, efficient, technical Back Squat 3×15 – light, efficient, technical Tabatas:  #1 = 3 rounds of 8x :20/:10 1) Mountain Climbers 2) Airdyne 3) Flutter kicks Rest 2:00 #2 = 2 More Tabata’s as a class: 1) Air Squat ….rest is in the “hole”…hip below parallel 2) Taxi Drivers […]

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Category: WOD
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Monday 04/21/2014

Skill: (22:00) a) Thrusters + Pull-ups (15:00) *Build up to a 105#/85# Thruster. Perform 3 sub-max sets of Thrusters *Practice  your Kipping or butterfly pullups (Rx). Perform 3 Sub max sets of your fastest Rx pullups b) Wall Balls and Double Unders (7:00) *Practice unbroken wall balls *Practice unbroken double-unders   WOD: Max Effort Wall […]

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