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Friday 12.5.14 Competitor WOD
Max Effort Upper Strength Floor Press (1RM – in less than 10 reps after 50%) WOD “False Flags” 7 Rounds 200m Row 1 Snatch **Only 1 attempt to complete a full snatch each round. If you fail do not count towards score **Score total weight moved and time of completion in comments **20min Time Cap Special […]
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Thursday 12.4.14 Competitor WOD
Dynamic Effort Lower Strength Back Squat (4×3 @ 80% 1RM) WOD “Lost Legend” 10-8-6-4-2 Clean and Jerks (135,95) **Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats Special Strength 10×3 Racks Pulls @ 40% 1RM + micro band **30sec rest between each set Special Strength 3×8 band […]
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Wednesday 12.3.14 Competitor WOD
Extended Warm Up 10 Jumping Pull Ups 10 Strict Pull Ups 10 Kipping Pull Ups 10 Chest to Bar Pull Ups 10 Hips to Bar Strength Power Clean (12×1 @ 70% 1RM EMOM) Strength Power Snatch (12×1 @ 70% 1RM EMOM) WOD Someday, Maybe… (Time) 50 Dubs (x3) 50 Sit Ups 5 Bar Muscle Ups 40 Dubs 40 […]
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Tuesday 12.2.14 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (12×2 @ 80% 1RM – taken from ground) WOD “The Missionary” 21-15-10-5 Hang Power Snatches (75,55) Ring Dips Special Strength 8RM Close grip floor press 3/4 range of motion, weight + double micro band tension **set J hooks so that you only extend through the top 3/4 of the movement […]
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Monday 12.1.14 Competitor WOD
Max Effort Lower Strength 1RM Snatch Grip Deadlift WOD “Hair of the Dog” 12min AMRAP 5-10-15-20-25….. Wall Balls **Between each round complete 1 rd. 6 Deadlift (135,95) 3 Hang Power Cleans Special Strength 3×10( L+R=1) Step Ups Against micro band + Max Weight Abs/Core 8RM Barbell Overhead Sit Ups Finisher/Recovery 3 Rounds 25 banded good […]
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Sunday 11.30.14 Competitor WOD
Rest Day
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Saturday 11.29.14 Competitor WOD
Strength Cluster (1RM) “EOD 130 Memorial WOD” Partner Up! 65 Front Squats (135,95) 65 KB Swings (70,55) 16 Lateral Partner Over Burpees 65 Hang Power Cleans (135,95) 65 KB Push Press (70,55) 16 Lateral Partner Over Burpees 65 C2B 65 Box Jumps (30,24) 16 Lateral Partner Over Burpees 65 Push-ups 65 Barbell Rows (135,95) 16 Lateral […]
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Friday 11.28.14 Competitor WOD
Dynamic Effort Lower Strength Sumo Deadlift (6RM) WOD “Katie “ In 20min: 5×7 Bear Complexes for max weight Then, at the 20min mark Sprint 800m and complete 1×7 bear complexes at max weight **Score = max weight (log time of completion in comments) **1 Bear Complex = Power Clean + Front Squat + Push Press + […]
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Wednesday 11.26.14 Competitor WOD
Explosive Strength Strength Clean Complex (Clean + 3 jerks – build to a heavy) WOD Wednesday Burner Tabata This: Dubs (x3) K2E Handstand Holds Deadlift static hold in lockout (85% 1RM) **8 rounds of 20sec. on 10sec. off on each movement before moving to the next **Score total reps on each movement, Wodify will add up […]
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Tuesday 11.25.14 Competitor WOD
Max Effort Lower Strength Deadlift to a 2″ negative (1RM) Stand on a 2″ Foam Pad WOD #1 4 x 500m Row **2 min rest between row **Score total time **Set ergs to count intervals with 2min rest WOD #2 “Amanda” 9-7-5 Muscle-ups Snatch, 135#/95# **Rx = ring MUs **MU mod = bar or jumping, make […]
