Workout of the Day – November 30 2013

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LIFT: Bench 5 x 3

WOD:

4 RFT

Row 250m

10 Box Jumps @ 24/20″

1 Rope Climb

Workout of the Day – November 29 2013

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LIFT: Deadlift 1 x 3

WOD:

4 RFT

20 OH Lunges @ 45/25 #

10 K2E

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Workout of the Day – November 28 2013

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SKILL: 100m Row Sprint x 5

WOD:

5-4-3-2-1

Power cleans @ 135/95

Front squat

Jerk

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Workout of the Day – November 27 2013

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LIFT: Press 5 x 3

WOD:

E.M.O.M. x 12

2 Squat cleans @ 155/115

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Workout of the Day – November 26 2013

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LIFT: Back squat 5 x 3

WOD:

400m Run

12-9-6

Ring push ups

KB Highpull @ 32/24 kg

400m Run

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Workout of the Day – November 25 2013

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SKILL: sled pull x 3

WOD:

5-4-3-2-1

KB Snatch / arm @ 24/16 kg

pistols / leg

HSPU

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Workout of the Day – November 24 2013

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LIFT: Snatch 7 x 1

WOD:

AMRAP in 9

5 Broad Jumps

10 Russian twist @ 16/12 kg

15 Ball slams @ 20/15#

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Workout of the Day – November 23 2013

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LIFT: OH Squat 5 x 2

WOD:

10 Rounds

2 Beggars / leg @ 75/55

10 push ups

5 Lateral box jumps

15 min Cap

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Workout of the Day – November 22 2013

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SKILL: Agility drills

WOD:

AMRAP in 8

5 Squat cleans @ 115/85

10 Box Jumps @ 24/20″

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Workout of the Day – November 21 2013

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LIFT: Clean & Jerk 7 x 1

WOD:

3 RFT

20 push ups

15 back extensions

10 wall ball – increase weight each round

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