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WOD

12/10/18

Strength: Deadlift 3-3-3

WOD: With a 12 minute running clock:
Buy in: 30 Calorie Row
Bench Press max unbroken reps 65/45
At any point, you fail a rep or you have to rack the bar, you must complete 6x50' shuttle run
*Score is total accumulated # of reps

 

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12/10/18

WOD

12/08/18

For Time: 
100 Double-Unders/50 Sit-ups/ 200m Run with 30/20lb Medball
80 Double-Unders/40 Sit-Ups/ 200m MB Run
60 Double-Unders/30 Sit-Ups/200m MB Run
40 Double-Unders /20 Sit-Ups/200m MB Run
20 Double-Unders/10 Sit-Ups/200m MB Run

 

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12/08/18

WOD

12/07/18

Strength: Backsquat 3-3-3 

WOD: Complete as many rounds as possible in 12 minutes of:
10-cal. Bike/ 10 cal Row  (8 for women) 
15 Push-ups
20 single-leg Squats, alternating

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12/07/18

WOD

12/06/18

Strength: Power Clean 2-2-2

WOD: 7 Min AMRAP (you go, I go)

4 - Power Cleans 
3 - Front Squats
2 - Shoulder to OH
(135/95 - 95/65)

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12/06/18

WOD

12/05/18

Happy Hanukkah! 
8 Rounds of:
8 DB Snatches
8 DB Goblet Squats
8 Burpees
8 Weighted Step Ups 24/20
8 Ring Rows
8  Sit Ups 
8 Mountain Climbers
8-10 yard sprints

 

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12/05/18

WOD

12/04/18

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

 

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12/04/18

WOD

12/03/18

Strict Press – 4 x 7 with 3 sec Pause OH Each Rep

Then 6 min As Many Rounds As Possible Of:
1000m/800m Row
Max KB Swings in remaining time (72/53)
– REST 3 mins then Repeat One More Time

* score is total Swings for each Round 

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12/03/18

WOD

12/01/18

25 min AMRAP 
Teams of 2: 
Manmakers 
200m Run - Time keeper 

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David Sugrue says:
Sunday, December 2, 2018 - 10:54
Saturday's workout was brutal. Might I suggest that in honor of the late President Bush, we have several wads this week that are kinder, gentler workouts.
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12/01/18

WOD

11/30/18

Strength: Push Press 2-2-2

WOD: 15 min EMOM:
1st min: 3 Muscle Ups, or 5 Strict Pull Ups or 10 Ring Rows 
2nd min: 40 DU
3rd min: 15 HSPU

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11/30/18

WOD

11/29/18

Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks

AMRAP 12
3 Rounds of “Macho Man” (95/65)
6 Burpees
9 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

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11/29/18

WOD

11/28/18

Deadlift 3-3-3

50 Calorie Row
20 Jumping Reverse Lunges
40 Calorie Row
20 Jumping Reverse Lunges
30 Calorie Row
20 Jumping Reverse Lunges
20 Calorie Row
20 Jumping Reverse Lunges
10 Calorie Row
20 Jumping Reverse Lunges

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11/28/18

WOD

11/27/18

Pull up or Muscle Up Progressions and Skill Work

5 rounds for time
15 Squat Cleans (135/95)
30 Push ups

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11/27/18