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Friday 11/22/13

Work: BB Complex #1: 2x Deadlift 2x Hangclean 2x Front Squat 2x Press Perform these one after another without rest. Take 1-2min rest between. Do 3-4 sets. Increase weight if movement patterns are solid (Rx is 135# men, 95# women without rest per rep for the whole set)  WOD: 15:00 AMRAP 7x Hang Clean + […]

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Thursday 11/21/13

Work: a) Push Press Warm-up – Tabata Interval with the PVC. Bar stays in the UP position on the rest. b) KB Snatch 4×10 R/L (20 total each round – no drops in each set) *Work the top end of the Snatch today – get the KB to flip softly and land on the forearm […]

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Wednesday 11/20/13

Work: Bar Kip Progressions for 10min *Work on both Pullups and Toes-to-bar kipping progressions. 2 Cues – Open the shoulders, keep the legs together.    WOD: Partner Row for time – 30min *Can be substituted for 1:00 each on Airdyne or 800m Runs. Row 100-200m at a time, tag-team style. Go for total meters in […]

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Tuesday 11/19/13

Work: 1) Box Back Squat 10 sets of 4 *Very light load – “Rapid Fire” reps. start with box that is above 90 knee bend. Fire 5 times. Get through sets quickly. 2) 6x :30/:30 on Rower or Airdyne   WOD: EMOM for 12:00 Burpees – Rx 12 or more – record your lowest round. […]

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