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Friday 1.30.15 WOD
Dynamic Effort Upper Strength Power Jerk (8×2 @ 80% 1RM) WOD 1/2 “Hansen” 5 Rounds 15 KB Swings (70,55) 15 Burpees 15 GHD Sit Ups Extra Credit 100 Banded Face Pulls
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Thursday 1.29.15 WOD
Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD “Planet CrossFittness” 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of “Cindy”; 5 Pull Ups, 10 Push Ups, 15 Air Squats **20min Time Cap Extra Credit 4 x 30sec. Wall Sits
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Wednesday 1.28.15 WOD
Warm Up x3 Plyo Push Ups Every 15sec for 10 Rounds WOD “Bombo Genisus” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap Extra Credit 100 banded pull aparts laying on bench
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Tuesday 1.27.15 WOD
Max Effort Upper Strength Press Complex (1RM – Push Press + Power Jerk + Split Jerk) **Take from rack WOD “Glass Ceiling” 7 Rounds 1 Deficit HSPU 3 Burpee Bar Muscle Ups 5 Hang Power Snatches (95,65) 7 Bounds (30,24) **20min time cap Extra Credit 100 Pallof Press **50 each side
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Monday 1.26.15 WOD
Dynamic Effort Lower Strength Clean (12×2 @ 75% 1RM) **This is a squat clean, TNG WOD “2015 Firefighter Throwdown Event 4” 10min AMRAP 60 Wallballs (20,14) 30 Deadlifts (255, 165) 15 Pull Ups **Rx+ Fat Bar Deadlifts Extra Credit 3×20 Banded GHD Sit Ups To Parallel http://conjugatefitness.wistia.com/medias/3iv3lhdksc
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Sunday 1.25.15 WOD
Explosive Strength Jumps Depth Jumps 6x 12″ 6x 16″ 6x 20″ 6x 24″ 6×26″ WOD “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Extra Credit 3x30sec. Partner Leg Throws http://conjugatefitness.wistia.com/medias/5mauzrsej7
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Saturday 1.24.15WOD
Happy Birthday Coach Jill! WOD “Buckeye” Teams of 2 WOD #1 8min EMOM 10 Deadlifts (225,135) 15 Box Jumps (24,20) –2min Rest– WOD #2 8min Tabata (4min each) Wallballs (20,14) Toes Through Rings –2min Rest– WOD#3 8min AMRAP 200m Row 10 Push Press (95,65) **Score = (WOD #1 Rounds) + (WOD #2 Total Reps) + […]
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Friday 1.23.15 WOD
Dynamic Effort Lower Strength Clean (6×3 @ 70% 1RM ) **This is a squat clean “WOD” Running “Randy” 800m Run –Then– “Randy” 75 Snatches (75,55) –Then– 800m Run *Score time *800m Run = 1000m Row Extra Credit Shoulder Mobility with Coach
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Thursday 1.22.15 WOD
Max Effort Upper Strength Front Rack Hold (3 x max time @ 110% 1RM Clean, take from rack) Score total seconds in reps category WOD “Enuff Z’Nuff” On a 15min Running Clock 1000m Row –Then AMRAP– 2 Rope Climb 10 KB Swings (55,35) 30 Dubs (x3) **1 Rope Climb = 3 ring rows **Score total rounds […]
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Wednesday 1.21.15 WOD
Explosive Strength Strength Snatch Complex (12 Rounds Every 45sec ) Hang Snatch + High Hang Snatch + OHS @ 70% 1RM Hang Snatch WOD “Trixter” 3min AMRAP 9 Thrusters (95,65) 9 Pull Ups 1min Rest 3min AMRAP 6 Cleans (115, 75) 6 C2B 1min Rest 3min AMRAP 3 Snatches (135, 95) 3 Bar Muscle Up **Score […]
