Nov 25, 2016 by josh 615

11-26

Teams of 3 (one working, two resting) 9x200m relay Then 150 thrusters 95/65 100 pull-ups 50 hspus Then 3x400m relay Or If team of 2 6×200 100 thrusters 65 pull-ups 17 hspus 2×400

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Nov 22, 2016 by josh 572

11-23

Work on the following complex: 2 squat cleans + 2 front squats + 2 jerks WOD 15 min 5 power cleans 165/115 10 toes to bar 15 kb swings 53/35

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Nov 20, 2016 by josh 642

11-21

Holiday hours: Thanksgiving Day 7&8am Friday 7,8&9am 4&5pm   Back Squats 5×7 Use the same weight for all 5 sets WOD Cindy sprints 3×4 minute AMRAP 5 pull-ups 10 push-ups 15 air squats Rest 1 minute after each 4 minute...

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Nov 17, 2016 by josh 642

11-18

Friday Find a 1rm clean and jerk for the day WOD TEAM WOD Teams of 3 (one works, two rest) 3 Rounds for time of: 50 Power Cleans, 135/95 1500m row (must switch every 250m) If you can not find a 3rd teammate then, 3 rounds 33 power cleans 135/95...

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Nov 16, 2016 by josh 628

11-17

Turkish get ups 10 each arm WOD 11.4 10 minutes AMRAP 60 bar facing burpees 30 OHS 120/90 10 muscle ups Modify muscle ups with pull ups or dips

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Nov 14, 2016 by josh 606

11-15

7×2 hang snatch WOD 50 ball slams 50 hang power snatches 75/55 50 box jumps 50 push presses 75/55 50 cal row *start with any movement you like but finish each movement before going on to the next. *strict 20 minute time cap

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