“Tabata something different”

Strength:
3 position snatch
3 @ 65%
3@70%

Wod:
Tabata something different

Power snatch 75/55

Box jumps 24/20

Hand release push-ups

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“Annie”

Strength:
Strict press 5-5-5
Push press 3-3-3
Jerk 1-1-1

WOD:
“Annie”
50-40-30-20-10
DUs
Sit-ups

Finisher:
20 chin ups

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“Bear Attack”

Strength:
3 position clean (floor, knee, hip)
3@65%
3@75%

WOD:
Bear attack
400 m run
9 bear complexes 115/75
200 m run
7 bear complexes 115/75
100 m run
5 bear complexes 115/75

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4-21-2014

Strength:
Back squat
5@75%
3@85%
1+@95%

WOD:
10 rds
7 kb ground to overhead 53/35
7 pullups
7 jump squats

Happy Birthday Will!

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“Jesus”

“Jesus Hero WOD”
20 burpees
Run 200
40 Front Squats 95/65
Run 400
60 pull ups
Run 400
40 Front Squats 95/65
Run 200
20 burpees

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4-18-2014

Strength:
7 sets:
Complex: push jerk + push jerk + split jerk

4 RDS:
400 m run
20 hr push ups
10 t2b

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We are so proud of you Andrea!! >

4-17-2014

Strength:
Back Squats
2-3 warm up sets
3@70%
3@80%
3@90%

WOD:
100 lunges w/ plate 45/25
EMOM 5 burpees

* workout begins with 5 burpees

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Throwback Thursday!! >