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Wednesday 10/16/13

Work: a) Weighted Pullups – 7 rounds – 2-5 reps *Hold dumbell, plate, or med ball between your feet. b) One and a Quarter Squats – 7 rounds, 5 reps each WOD: Partner Row – Complete as many 100m rows as a team in 15min. *teams of 2,3,4 acceptable *If you’re solo, row 100m with […]

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Tuesday 10/15/13

Work: a) Split Jerk 5×5 (60-70%) Work on Technique – PVC, Bar, or less than 60% b) Row 1000m for time – record score WOD: 10,9,8,7,6,5,4,3,2,1, of Ring/Bar Dips + 30”/24” Box Jump (7:00 time cap)   Cool Down: GHD 3×10 reps   Tweet

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Monday 10/14/13

Work: Pullups – work on your Kipping Pullups for 5:00 Pistols – work on your Pistols for 5:00 Overhead Squat 3×10 – 5:00 PVC or light load on Overhead Squat – work on dropping into the hole while heels down   WOD: 1) EMOM for 5:00 – Pullups + Double Unders *Pick a scheme that […]

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Saturday “Hero” 10/12/13

“Hansen” Five rounds for time: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups *Substitute for regular sit-ups – see video below for Abmat sit-ups Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his […]

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