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25 Mar 2014

032514

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1. 400m Medball Run – TEST

2. Hand balancing & Hollow body- spend 10 minutes practicing hand balancing and accumulate 100 Hollow rocks

3. AMRAP 5
10 Burpee Box Jumps, 24″/20″
10 Push Jerks, 155/110

rest 3 minutes

AMRAP 5
10 Power Clean, 155/110
10 CTB Pull ups

24 Mar 2014

032414

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1. Back Squat – 5×3
work up to a heavy set of three and then back off to 90% of that and perform 4 more sets of 3

2. 21-15-9
Calories on the rower
Power Snatch, 135/95

23 Mar 2014

032414

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1. Back Squat – 5×3
work up to a heavy set of three and then back off to 90% of that and perform 4 more sets of 3

2. 21-15-9
Calories on the rower
Power Snatch, 135/95

22 Mar 2014

032314

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1. Run 1 mile (Test)

rest 10 minutes

2. 3 rounds for time
20 DB Split Cleans, 55/35
15 Knee to elbows
10 HR push ups

22 Mar 2014

032214

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1. Push Press – 7×2
Work up to a heavy set of 2 then back off to 90% of that weight and perform 6 more sets.

2. AMRAP 8
10 OH swings, 32kg/24kg
10 Pull ups
5 Front squat, 185/125

19 Mar 2014

032014

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1. EMOM 10 – Snatch 1-2 reps (work up to AHAP)

2. AMRAP 12
5 DB Shoulder Press, 40/20
10 AbMat sit ups
15 Double unders

18 Mar 2014

031914

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1. Row 500m (max effort)
rest the amount of time it took to complete 500m
2. Row 1000m (max effort)
rest the amount of time it took to complete 1000m
3. Row 1500m (max effort)
rest the amount of time it took to complete 1500m
4. Run 1500m (max effort)

Skill: Grease the muscle up groove

17 Mar 2014

031814

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Front Squat – 6×2 (work up to a challenging double and complete a total of 6 sets at that weight)

–Dips perform sets of 3-5 reps (AHAP) between each set of front squat

notes:
Be sure to give yourself adequate rest after the dips before your next set of front squat.

16 Mar 2014

031714

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TEST Day

1. Max Pull ups
2. Max Push ups
3. 1:00 Sit ups
4. Tabata Squats

Skill: Grease the muscle up groove

14 Mar 2014

031514

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1. Recovery WOD complete for time
Run 1 mile
5 rounds of:
20 Push ups
20 OH Walking Lunges, 45/25
Run 1 mile

rest 10-20 minutes (mobilize)

2. Back Squat – 6×2 (work up to a challenging 2 and then hold for a total of 6 sets)


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