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Tuesday 12.23.14 Competitor WOD
Max Effort Lower Strength Front Squat (1RM – less than 10 reps after 50%) WOD “Doctor Deltoid” 2 Rounds of the below, with 3min rest in between rounds –In 3min Complete– 25 KB Swings (55,35) 15 Burpees AMRAP Hang KB Snatches in remaining time 1min Rest –In 3 minutes Complete– 25 KB Swings (55,35) 15 Burpees […]
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MONDAY 12.22.14 COMPETITOR WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM) WOD “Crash” x10 60sec. Rounds 2 Bear Complexes (135,95) Max Dubs **60sec. rest between each round **Score = total dubs **BC = 1 DL + 1 CL + 1 FS + 1 PP + 1 BS ** You may string […]
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Sunday 12.21.14 Competitor WOD
Rest Day
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Saturday 12.20.14 Competitor WOD
Strength Power Jerk (Feet must stay under shoulders) WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each […]
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Friday 12.19.14 Competitor WOD
Max Effort Upper Strength Pull-ups (2min max pull ups) **kipping or strict WOD “Jazz Hands” 75 KB Swings (55,35) 2k Row 75 KB Swings **CFNE benchmark WOD Special Strength 1RM Bench Press, max weight + double mico band (red) Special Strength 8RM normal grip floor press Abs/Core 50 banded GHD sit Ups **Only to parrallel Finisher/Recovery […]
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Thursday 12.18.14 Competitor WOD
Dynamic Effort Lower Strength Deadlift to a 2″ negative (In 10min build to a heavy single, no fails) Stand on a 2″ Foam Pad WOD 12-10-6-6-10-12 Deadifts (BW) HR Push Ups **Between each round complete 28 Dubs (x2) **28 reps to get down and back up the ladder Special Strength 3×10 DB Bulgarian split squats (each […]
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Wednesday 12.17.14 Competitor W.O.D.
1RM for height – Knee jumps WOD “8 Crazy Nights” 8 Rds + 8 Movements + 8 Reps Each Wall Balls (20,14) T2B Front Squats (75,55) Burpee Bar Hops Snatches (75,55) KB Swings (55,35) Goblet Squats (55,35) Box Jumps (24,20) Abs/Core 3×20 GHD Sit Ups
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wod backup
Dynamic Effort Upper Strength Clean Complex (Work to a heavy complex ) 1 Power Clean + 2 Jerks WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Extra Credit 3x1min each side GHD […]
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Tuesday 12.16.14 Competitor WOD
Dynamic Effort Upper Strength Clean Complex (Work to a heavy complex ) 1 Power Clean + 2 Jerks WOD “The Incredible Hulkstress” 21 Power Cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull ups 1 Rope Climb Special Strength 8×3 Bench Press (4 […]
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Monday 12.15.14 Competitor WOD
Max Effort Lower WOD 1 100 Air Squats for time WOD 2 “Brutus” 3min AMRAP 10 Thrusters + 10 Pull Ups – 30 sec. Rest – 3min AMRAP 10 Box Overs + 10 Power Snatches – 30 sec. Rest – 3min AMRAP 10 Dubs + 10 Toes to Bar **Barbell Weights; Men 75#, Women 55#** […]
