WOD 3/29/14

800 meter Run 21 Power Clean 135/95 21 Ring Dips 400 Meter Run 15 Power Cleans 155/110 15 Ring dips 200 Meter Run 9 Power Cleans 175/125 9 Ring Dips post time to comments

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WOD 3/28/14

“Wacky Wiser Partner Friday” AMRAP 7 Minutes: 7 Overhead Squats, 135/95 7 Box Jumps, 30/24 —–2 min break—— AMRAP 5 Minutes:  5 HSPU 5 Strict Pullups Our very own Mike Ciunci would love to have everyone join him in the annual Butterfly Run on April 12th. This 5k or 1 mile fun run is in

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WOD 3/27/14

15 Min To Find 1 Rep Max Deadlift Then: 15 Min Amrap of: 30 Double Unders 20 Med Ball Cleans 10 Deadlift 255/175 7PM Strength Class Post Loads and Times to Comments:

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WOD 3/26/14

Test 1RM Press (15 min cap) Then… 30-20-10 Kb Snatch, 53/35 Pistols, Alt Pull-up Happy Birthday Pizza 1!

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WOD 3/25/14

Front Squat 3-3-3 Then….. AMRAP 7 3 Power Cleans 185/135 5 Front Squats 7 Ring Push Ups Then….. AMRAP 3 10 Burpees 20 Jumping Squats 14.4    

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WOD 3/24/14

14.4     One Open WOD left… Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups Kevin Ogar 14.4

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WOD 3/22/14

800m Run 5 Rounds Cindy (5 pullups, 10 push ups, 15 Air Squats 400m Run 3 Rounds of Cindy 200m Run 2 Rounds of Cindy JP and Nate, giving out no reps like it’s their job!  

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WOD 3/21/14

14.4 Practice Row 60cal for Time *Partner 1 will row 60 cal for time. They will tag in partner 2 and they will row 60 cal for time. Then… Partner AMRAP in 15 minutes: 15 Back Squats, 185/135 30 Burpees *Every 3 minutes, both partners will run 100m  Team Spicy during DT      

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WOD 3/20/14

Hang Clean 3-3-2-2-1-1-1 Then: “DT” Five rounds for time of: 12 Deadlift (155/110) 9 Hang power clean (155/110) 6 Push jerk (155/110) Post Loads and Times to comments:

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WOD 3/19/14

7 Min EMOM 3 Hang Snatches (full squat) Then… 10-9-8-7-6-5-4-3-2-1 Wall Ball Shot, 20/14 (10ft/9ft) KB Swing, 53lb/35lb *Cash out each round with 3mu(men)/2mu (ladies)   If you leave your stuff behind, it becomes the property of the Foose.

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WOD 3/18/14

Floor Press 3-3-3 Then…. AMRAP 15 Minutes 10 Floor Press 135/95 15 Toes to Bar 30 Split Jumps 40 Double Unders   Bob Fudalalalala after 14.3

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