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Saturday, November 22, 2014

Weighted Pull Work up to 1RM drop weight 30% and perform 3 sets x max reps rest 2 minutes between sets Team Metcon Teams of 3 12 minute AMRAP Row 10 calories Burpees Partners must rotate each time a Row is completed. One person must rest at all times Rotation= Row->Burpee->Rest Continue reading

Friday, November 21, 2014

Squat 5 sets x 2 reps @85-90% of 1RM with 2 second pause below parallel Rest 2 minutes between sets Metcon 3 rounds individually timed 8 front squat at least 60% of 1RM 400m run rest 3 minutes between rounds  Continue reading

Thursday, November 20, 2014

Jerk build to 1RM Jerk rest as needed between attempts EMOM for 8 minutes 1 Clean and Jerk @ 80% of 1RM 3 strict pull ups rest 3 minutes Metcon Tabata for 8 minutes rotate exercises each work unit A. Hand release Push up B. Mountain Climbers  Continue reading

Wednesday, November 19, 2014

Snatch Balance work up to tough set of 2 Rest 60 seconds between sets Hang Squat Snatch 3 sets x 2 reps @80% of 1RM full snatch Rest 90 seconds between sets Metcon 15 minute AMRAP 20 calorie row 20 wall ball (20/14) 20 pull ups 2 Rope Climbs  Continue reading

Tuesday, November 18, 2014

Bulgarian Split Squat 4 sets x 6 reps per leg @ 30X0 Rest 60 seconds between sets Push Press 3 sets x 2 reps @85-90% of 1RM Rest 90 seconds between sets Metcon 4 rounds for time 100m run 10 KB swing(53/35)Rx+(70/53) 10 Goblet Squat(53/35)Rx+(70/53) Accessory 50 strict Toes to Bar  Continue reading

Monday, November 17, 2014

WOD 21-15-9-6-3 Thruster (95/65) Burpee Every 60 seconds perform 3 strict pull ups rest 5 minutes 800m run for time Accessory 30 GHD sit ups or 30 Straight Leg Sit ups  Continue reading

Saturday, November 15, 2014

Tabata 8 minutes Alternate between KB swing russian (70/53) Burpee rest 3 minutes Tabata 8 minutes Alternate between WallBall (20/14) Burpee  Continue reading

Friday, November 14, 2014

EMOM in 10 minutes 10 Dips (No Dip? Push up @20×0) rest 3 minutes EMOM in 10 minutes 5 ground to overhead (135/95)  EMOM in 10 minutes 40m sprint  Continue reading

Thursday, November 13, 2014

Front Squat 4 sets x 5 reps @75% with 3 seconds pause in hole rest 2 minutes bewteen sets Snatch Grip High Pull + Snatch from HANG  3 sets x 4 high pulls +1 snatch 2 seconds hold at lockout Rest 90 seconds between sets Metcon 7 Rounds 2 rope climbs/10 ring rows/6 prone rope pull ups 6 Stone/Sandbag to shoulder  Continue reading

Wednesday, November 12, 2014

4 rounds 400m Sprint This is to be done as fast as possible 3 minutes rest between rounds starting when fastest runner crosses line Rest 5 minutes 3 minute AMRAP 5 DB Thrusters (45/25) 5 pull ups rest 1 minute repeat two more times Score is fastest 400m and total FULL rounds over after three 3 minute AMRAPS  Continue reading

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