October 28, 2014

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Warm Up:
3 min Airdyne or Run
2×8 Bench/Floor Press
2×8 Hang Snatch
2×8 Wall Balls
Crossover Symmetry

Strength:
A: 5 Bench/Floor Press @ 40/50/60%
B: 5 Weighted Ring Dips @ 40/50/60%
C: 6 Alt. Single Arm Pushup or modify with push-ups
D: :30 Max Kipping HSPU

Wod:
30 Wall Balls (20/14)
200m Run
2 Hang Snatch (135/95)
x5

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October 27, 2014

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Warm Up:
3 min Row
3×8 Thruster
3×8 Pullups
5/5 Pistols
Crossover Symmetry

2 min Hollow Rock, rest in Superman

Skill:
Muscle Up

Strength:
A: 5 Box FS @ 40/50/60%
B: 5 Pendlay Rows @ 40/50/60%
C: 6 Alt. KB/DB Bulgarin Split Sqaut (2×35/26)
D: :30 Max Alt. Pistol Jumps

Wod:
7 Double DB/KB Thruster (2×45/25 or 2×44/26)
1 Rope Climb
x7

October 24, 2014

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Warm Up:
3min MB Run (20/14)
3×8 Strict Press
3×8 Good Mornings
3×8 Ring Dip
Crossover Symmetry

Strength:
A: :30 Max Press @ 75, 85, 95 then 95%+
B: :20 Deep, Supported Ring Dip hold
C: 30 Max GM @ 75, 85, 95 then 95%+
D: :20 Hollow Rock Hold

AMRAP 15 minutes:
12 Cal Row
7 Push Press (135/95)
8 UNBROKEN Ring Dips

October 23, 2014

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Warm Up:
3 min Run/Jump rope
3×8 Hang Power Snatch
3×8 Pullups
Crossover Symmetry

Endurance:
Run 400, 300, 200, 100 TT
Rest 1:1

Wod:
400m Run
21 Hang Power Snatch (75/55)
12 Burpees
x3

October 22, 2014

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Warm Up:
3 min Row (strapless)
3×8 Deadlifts
3×8 Pendlay Row
3×8 Strict T2B
Crossover Symmetry

Strength:
A: :30 Max Deadlifts @ 75, 85, 95 then 95%+
B: :20 Back Extensions
C: 30 Max Pendlay Row @ 75, 85, 95 then 95%+
D: :20 top of Pushup Plank Hold

Wod:
11 minute LADDER:
(3,6,9, etc. reps each of)
Deadlifts (225/165)
T2B

October 21, 2014

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Warm Up:
3min MB Bear Hug Run (20/14)
3×10 Bench/Floor Press
3×5 HSPU
3×5 Bar MU or C2B
Crossover Symmetry

3min top of Push-up Plank Hold

Strength:
A: :30 Max Bench/Floor Press @ 75, 85, 95 then 95%+
B: :20 (45/25) Plate Deficit Pushup Position Hold
C: 30 Max Strict or Kipping HSPU Plate Deficit
D: :20 Skin the Cat

AMRAP 12 minutes:
25m HSW or :30 HS Hold
3 MU or 6 MU transitions
5 burpees

October 20, 2014

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Warm Up:
Banded Partner Run
3×8 Back Squat
3×8 Pullups
3×8 Thruster
Crossover Symmetry

Accumulate 3 min Hollow Rock

Strength:
A: :30 Max Back Squat @ 75, 85, 95 then 95%+
B: :20 Wall Sit
C: 30 Max Weighted Pullups @ 75, 85, 95 then 95%+
D: :20 Hollow Rock Bar Hang

Wod:
5 UB Thrusters (155/105)
Max C2B in :45
x5

October 16, 2014

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Warm Up:
3 min Run/Jump Rope
3×8 Box Back Squats
3×8 Pushups

2 min Plank Hold

Skill/Strength:
Coaches Choice!

WOD:
1 min Max Cals Ros
1 min Max Burpees
1 min Max DU
1 min Rest
x6

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October 15, 2014

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Warm Up:
3 min Row/Airdyne
3×8 Deadlifts
3×8 Pullups
3×8 Hang Cleans

50 Hollow Rock to Superman

Strength:
A: 3 Deadlifts (80-90%)
B: 3 Weighted Pullups
C: 3/side Suitcase Deadlifts
D: :25 max reps GHD/Partner GHR
E: 1 minute Rest

WOD:
50 Wall Balls (20/14)
30 Hang Cleans (95)
10 MU or 20 C2B

October 14, 2014

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Warm Up:
3 min Row
3×8 Bench/Floor Press
3×8 Pushups
3×8 Thrusters

Strength:
A: 3 Bench/Floor Press (80-90%)
B: 3 Seated Barbell Tricep Extensions
C: 6 Alternating KB Press
D: :25 max reps Push Press

AMRAP 16 minutes:
10 cal Row
6 Unbroken Thrusters (135/95)
10 Burpees