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05 Oct 2014

100514

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Complete with a partner for time, work can be split however the team prefers:

800m run
50 Back squats, 45/35
1000m row
50 STO, 45/35
300 Double Unders
50 Pull-ups
50 Burpees
50 GH Sit-ups

then both team members must run another 800m.

02 Oct 2014

100214

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1. Deadlift – 10 reps x 3 sets (touch and go) Can you hit more than 70% of 
your 1RM?

2. AMRAP 12 
20 Russian Swings, 24kg/16kg 
15 Push-ups 
10 Pull-ups

*Grinder Friday 10/3*

“Paul”

5 rounds for time 
50 Double Unders 
35 KTE’s 
185# OH carry 20 yards

01 Oct 2014

100114

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1. 1. Back squat 
5 @ 65% 
Ring push-ups x 8-10 – rest 2:00 
5 @ 75% 
Ring push-ups x 8-10 – rest 2:00 
5+ @ 85% 
Ring push-ups x 8-10

2. Tabata Squats (TEST)

3. 21-15-9 for time 
Thruster, 95/65 
Burpees

30 Sep 2014

093014

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Warm-up: 1 mile run

1. 6 x 200m (down to 400m turnaround and then jog back) @ 85% effort

2a. Front Rack Rear Foot Elevated Split Squats – 8 each leg x 3 sets 
2b. 30 Ball Slams x 3 sets 
rest 2:00

29 Sep 2014

092914

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Warm up and gymnastic strength work – for quality and 20 minute cap 
1a. 20 Squats x 2 sets 
1b. Strict Pull-ups, 3.3.3 x 2 sets 
1c. Ring Dips, 5.5.5 x 2 sets 
1d. Strict Toe2Bar, 5.5.5 x 2 sets 
1e. 10 lunges each leg x 2 sets 
1f. 10 Ring Rows (feet on box) x 2 sets 
1g. 12 Push-ups x 2 sets 
1h. 10 Back extension x 2 sets

then…

2. EMOM 15 
Snatch 1.1.1 @ 72%

28 Sep 2014

092814

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1. Partner Row 5k

2. Handstand balancing + midline (ABS) 
6 x :20-:30 hold HS 
Planks x 6 sets 
front – 20 sec 
side – 20 sec each

WOD #1: Bulgar Wheat

10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)

1. One rower per team, movements must be performed in order
2. Partner #1 may perform burpees and squat cleans while Partner #2 rows
3. However, once 1000m row is completed, only one partner may work at a time
4. Score is number of squat cleans completed

WOD #2: A More Chipper Eleven Point One
Complete as many rounds and reps as possible in 12 minutes of:

60 kb swings (American, Red/Green) (Russian, Black/Blue)
45 Sit-Ups
30 Double-unders or 30 singles
15 Power snatches (75#/ 55#) (45#/33#)

1. Partners MAY work at the same time
2. All reps must be completed before moving on to next movement
3. All movements must be completed in listed order
4. Each partner must complete at least one-third of the reps of each movement

WOD #3: Partner Cindy
Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

1. Only one partner may work at the same time
2. Rounds of Mary are an acceptable substitution for rounds of Cindy

25 Sep 2014

092614

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1. Shoulder Press
5 reps @ 60%, rest 1:00
Ring rows (feet elevated), max reps, rest 1:00
5 reps @ 70%, rest 1:00
Ring rows (feet elevated), max reps, rest 1:00
5+ reps @ 80%, rest 1:00
Ring rows (feet elevated), max reps

2. For time
Row 500m
Run 400m

24 Sep 2014

092514

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Complete 5 cycles of the following complex AFAP
5 DB Deadlift
5 DB Power Clean
5 DB Front Squats
5 DB Push Press
rest 2:00 (add 15 sec rest each round)

Increase the weight used in the complex for each cycle.

ABS
3 cycles of the following complex
front plank x 20 sec
right side plank x 20 sec
left side plank x 20
rest 1:00 between complexes

23 Sep 2014

PR Wednesday 092414

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1a. Front Rack Forward Lunges – 3 x 10 (each leg), rest 1:00
1b. Skin the cat – 3 x 5-10 reps, rest 1:00

2. Test – 300 Double Unders


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