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9/23/14

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Skill/Volume: 3 Rounds With a partner – complete 100m HEAVY sled drag, other partner does max odd object ground to shoulder. (stone, double KB, double DB, ect.)

Conditioning: 21-15-9
-Deadlift(225/175)
-Burpee box jump overs

Competitor:
3RM Deficit Snatch Pull

9/22/14

IMG_4320-Edit

Strength: 5RM Front Squat

Conditioning: 12min AMRAP of…
-150 Wall Balls
-90 Double Unders
-30 Muscle ups

Competitor:
1 mile time trial

9/20/14

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Hero WOD: “Josh”- One round for time of…
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

9/19/14

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Strength: Clean and Jerk, 5×1@90%

Conditioning: 6min AMRAP of…
-6 OHS, 135/95
-9 Lateral Barbell Burpees
-12 TTB

Competitor:
Max Strict HSPU

9/18/14

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Strength/Volume: Body-weight intervals…
Every 30sec. complete a set of max rep Strict Pull ups. Complete 8 rounds.
Rest 1 min
Every 30sec. complete a set of max rep Strict Ring Dips. Complete 8 rounds.
Rest 1 min
Every 30sec. complete 1 rope climb. Complete 8 rounds.

Conditioning: One round for time…
-800m Run
-30 C&J (135/95)
-800m Run

Competitor:
5x400m Run, 3min rest in between

9/17/14

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Strength: 5×3 Deadlift

Conditioning: One round for time…
-20 Power Snatches (115/85)
-800m Run
-20 Power Snatches

Competitor:
Tabata stone to shoulder – heavy as possible

9/16/14

IMG_4517-Edit
Strength: 10min EMOM – 3 Deficit HSPU then, max strict muscle ups

Conditioning: One round for time of…
-30 Pull ups
-50 Thrusters, 45
-1K Row

Competitor:
Power Clean + Push Jerk + Jerk – max for the day

8/15/14

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Strength: 15 min to find your mac snatch

Conditioning: 12 min AMRAP of…
-2 rope climbs
-6 front squats (155/115)

Competitor: 3RM C&J

9/13/14

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WOD: one round for time of…
-200m Run
-40 Thrusters (45/35)
-20 Push-ups
-Run 200m
-20 Thrusters
-40 Push-ups
-Run 200m
-40 Thrusters
-20 Push-ups

9/12/14

IMG_4477-Edit

Strength: 3RM Deficit Snatch Grip Deadlift

Conditioning: “Naughty Nancy” four rounds for time of…
-800m Run
-25 OHS (95/65)

Competitor:
15mins to find max Snatch

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