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29 Nov 2014

113014

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Teams of 2
1.Complete For Time …
500m Farmers Carry (Total Team Weight, Split Up As Needed) (Must Stay Together)
2k Row*
100 Burpees Over the Erg Rail*
100 Air Squats*

*1 Person Working at a Time:

2. Partner Gymnastics Skills:
15min – Handstand Balancing/Hand Walking Practice

28 Nov 2014

112914

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1. Shoulder Press
5 reps @ 60%
4.4.4 Strict pull-ups, rest 2 minutes
5 reps @ 70%
3.3.3.3 Strict pull-ups (ahap), rest 2 minutes
5 reps @ 80%
2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes
Max Reps @75%

2. Complete For Time …
10-8-6-4-2
Toes to Bar
KB Swings (1.5/1)
Between Rounds Complete:
6 Box Jumps (24/20)

27 Nov 2014

112814

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Home WOD
1. Run 1 Mile

2. EMOM10
5 Push Ups
5 Jump Squats
5 V-Ups

26 Nov 2014

112714

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Home WOD
Compete For Time w/ Family and Friends…
“The Gobble Gauntlet”
800m Run
50 Sit Ups
800m Run
40 Air Squats
800m Run
30 Burpees
800m Run
20 Push Ups
800m Run
10 Split Squat Jumps

25 Nov 2014

112614 PR Wednesday

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1. Deadlift
3×10 @50%
Touch and Go
Bar Speed on Drive

2. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

24 Nov 2014

112514

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1. Back Squat
5 reps @ 75%
Kipping pull-ups 10.10.10, rest 3 minutes
3 reps @ 85%
Kipping pull-ups, 10.10.10, rest 3 minutes
1+ reps @ 95%
Kipping pull-ups 10.10.10

2. AMRAP6 (For Reps)
9 Air Squats
6 Push Press (85/55)
Max Free Handstand Hold*

*Every second spent in a free handstand or handstand off the wall counts as one rep

Tom Taylor Jr liked this post
23 Nov 2014

112414

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1a. Fish Game x2
1b. 20 Reverse Lunges x2
1c. 10 Push Ups x2

2. 4RFT
250m Row
10 Bench Press @65%
5 Pistols Each Leg

3. Gymnastic Skills:
10min Handstand Practice Balancing Without Wall/Assistance

22 Nov 2014

112314

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Teams of 2
One person working at a time.
Complete For Time …
30 Clean and Jerks (135/95)
60 KB Swings (1.5/1)
90 Wall Balls (20/15)
120 Double Unders
1mile Run

21 Nov 2014

112214

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Complete For Time …
250m Row
25 KB Goblet Squats (1.5/1 Pood)
500m Row
50 KB Swings
750m Row
75 Double Unders
500m Row
50 KB Swings
250m Row
25 KB Goblet Squats

20 Nov 2014

112114

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1. Push Press
5 reps @ 75%
1.1.1 strict muscle-ups, rest 1:00
3 reps @ 85%
1.1.1 strict muscle-ups, rest 1:00
1+ reps @ 95%
1.1.1 strict muscle-ups

2. 6RFT
6 Push Press @75%
200m Run

John Patrick Bryson liked this post

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