WOD 4/7/16

Push Press 3-3-3 Then: 30-20-10 Reps Of: Push Press (115/73) Kettle Bell Swings (2Pood/1.5Pood) Wall Balls (20/15) Post Loads and Times Comments and Zen:

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WOD 4/6/16

WK1: Bench Press: 3 x 8 (all sets done between 65 -70% of 1rm) Then… “Di-ackie” 1000m Row 50 Deadlifts, 135/93 30 HSPU      

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WOD 4/5/16

15 Minutes to a heavy Power Snatch Then…. 20 Chest to bar Pullups 15 Power Snatch 115/73 15 Bar Muscle ups 10 Power Snatch 135/93 10 Ring Muscle Ups 5 Power Snatch 165/113

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WOD 4/4/16

Work up to heavy set of 8 Back Squats Then 2 sets at 90% 3 rounds 20 KB swings 53/35 20 V-ups 20 Hurdle jumps 24/20

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Endurance 4/3/16

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 3 Rounds 800m Run 15 Deadlifts 185/133 25 Ring Pushups *Must row 1000m at some point during workout* Morgan and Meredith at the New Year Novice competition  

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WOD 4/1/16

Split Jerk: 2-2-2 Then… “Wacky Wiser Partner Friday” 30 Ground 2 Overhead, 185/123 (mix anyway) 30 Synchronized T2B 20 Ground 2 OH (mix anyway) 30 Alternating box jumps, 30/24 10 Ground 2 OH (mix anyway) 30 Synchronized target Burpees  

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WOD 3/31/16

Back Squat 5×2 Then 3 Rounds of: 400 Meter Run 21 Kettle Bell Swings (1.5pood/1pood) 12 HandStand Pushups Post Loads and Times to ZEN and Comments

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WOD 3/30/16

Bench Press: Establish a 1RM Then… 200m Run 40 Wall Balls, 20/14 9Β  Ring Muscle ups 200m Run 30 Wall Ball Shots 7 Ring Muscles ups 200m Run 20 Wall Ball Shots 5 Ring Muscle Ups    

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WOD 3/29/16

Hang Clean (full squat) 2-2-2 Then….. Hang Clean Annie 50 Double Unders 50 Situps 5 Hang Cleans(Squat) 215/153 40 Double Unders 40 Sit Ups 4 Hang Cleans (Squat) 30 Double Unders 30 Sit Ups 3 Hang Cleans (Squat) 20 Double Unders 20 Sit Ups 2 Hang Cleans (Squat) 10 Double Unders 10 Sit Ups 1

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WOD 3/28/16

Squad deep at the Butterfly Run! Hang Squat Snatch 2-2-2 Then 10 min AMRAP 8 pistols 6 Strict Pull-ups 4 Hang Snatch 165/103    

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Endurance WOD 3/27/16

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Brian 1600m Run 100 Double Unders 200m Farmer Carry 800m Run 80 Double Unders 200m Farmer Carry 400m Run 60 Double Unders 200m Farmer Carry 200m Run 40 Double Unders 200m Farmer Carry

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