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09 Apr 2014

040914

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1. Front Squat – work up to a 2RM

2. For time
75 Wallball shots
25 Double unders
50 Wallball shots
50 Double Unders
25 Wallball shots
75 Double Unders

3. Grip work

07 Apr 2014

040714

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1. Push Press – work up to a 3RM for the day

2. 4 x 200m repeats
rest 2x the time it took to complete the sprint

3. Abs – Accumulate 100 total reps from the following movements: GHD sit ups, T2B, KTE, strict back extensions

06 Apr 2014

040614

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1. Row 1k – TEST

2. With a Partner Complete AMRAP 20
5 Pull ups
10 Burpees
15 Deadlift, 225/155

Only one person working on the AMRAP at a time. The second person will be rowing for max distance on the rower. The partners switch when a full round is complete.

Score rounds + reps and total combined distance rowed by the team.

04 Apr 2014

040514

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1. Bench Press – work up to a 5RM for the day

2. 21-15-9 for time
Front Rack Lunges, 135/95
Ring Dips

11am ONLY – Hero WOD Mike “Dork” Kennedy:

For time
33 Back Squat, 225/155
15 Burpees
33 Deadlift, 225/155
15 Burpees
33 OH Swings, 32kg/24kg
15 Burpees

03 Apr 2014

040414

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1. Back Squat – 4 x 2, work up to a heavy double and then drop down to 90% of that weight and perform 4 sets of 2 reps at that weight.

2. For time
100 Alternating DB Snatch, 60/40
50 Mountain Climbers
25 AbMat sit ups
12 Burpees

02 Apr 2014

040314

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1. Clean – work up to a max double for the day (18 minutes)

2. Handbalancing – 5 minutes to practice walking on your hands

3. 30-20-10 reps for time
Double unders
Knee to elbows

01 Apr 2014

040214

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1. “FRAN” – TEST DAY
21-15-9 reps for time of
Thruster, 95/65
Pull ups

2a. 100 Hollow Rocks
2b. Dip supports (top & bottom)

01 Apr 2014

040114

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1. Shoulder Press – 3 x 3 – work up to a heavy 3 and perform a total of 3 sets at this weight. Do not drop

2. AMRAP 15
Row 30 calories
20 Push Press, 75/55
20 OH swings, 32kg/24kg
20 Box Jumps, 24″/20″

3. POST CLASS ABS – 3X10 GHD SIT UPS

31 Mar 2014

033114

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1. Heaving Snatch Balance – work up to a heavy single, then drop to 90% of that weight and perform 6 more sets at that weight.

2. EMOM 12
5 Burpees
1 Snatch, 165#/115#

3. POST CLASS ABS – 15 STRICT BACK EXTENSIONS (3-1-3) TEMPO

28 Mar 2014

032914

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1. Run 400m x 5
rest 2:00 between efforts

2. 15-12-9 reps for time
Front squat, 185/125
Push ups

3. Abs – Post class – 3 x 1 minute plank holds with a load on the back


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