Thursday, November 6, 2014

Strength
Front Squat
7×3
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WOD
40 Box Jumps (24/20)
20 Power Snatches (115/95)
30 Box Jumps (24/20)
10 Squat Cleans (115/95)
20 Box Jumps (24/20)
20 Power Cleans (115/95)
10 Box Jumps (30/24)

Wednesday, November 5, 2014

Strength
Bench Press
5×5
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WOD
50-40-30-20-10 Wall balls (20/14)
100-80-60-40-20 Double Unders
*22 minute time cap

Tuesday, November 4, 2014

Skill Work
EMOM x 12
Min 1 – 1, 15′ Rope ascend
Min 2 – 8 Pistols
Min 3 – 1 Turkish Get Up
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WOD
Row
8 x 250 m
30 seconds rest between efforts

Monday, November 3, 2014

Strength
Jerk
5×3
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WOD
AMRAP 16
4 Pull Ups
6 Overhead Lunges (45/25)
8 Pistols (Alternating Legs)
12 Deadlifts (155/115)