WOD 12/13/15

10am: Oly class 11am Endurance For Time: Run 1600m  100 DU 50 Situps 25 Ring Pushups Run 800m  75 DU 50 Situps 25 Ring Pushups Run 400m  75 DU 50 Situps 25 Ring Pushups   Team Sweaty Skunk Alien Dorito

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WOD 12/12/15

Hang Snatch: 15 minutes to establish a heavy single Then… For Time: 400m Run 21 Burpee Pullups 400m Run 15 Burpee Pullups 400m Run 9 Burpee Pullups We are looking for volunteers and judges. Sign up HERE!      

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WOD 12/11/15

“WWPF” 2014 Regional Team Event 7  Row 500m / 125 DU (switch movements when both partners are done) 50 Deadlifts , partner holds DL (must switch every 5 reps), 275/183 50 Toes 2 Bar , partner holds from bar (must alternate every 5 reps) Guess who was invited to the Olympic qualifier this February?  

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WOD 12/9/15

1a. Bench Press: 3 x 3 1b. Weighed Pull-up: Est a heavy weighted Pull-up Then… AMRAP 12 Minutes 6 Triple Unders 9 Kb Swings, 70/53 12 Toes Through Rings          

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WOD 12/8/15

15 Minutes to a heavy Hang Clean above knee Then….. 3 Rounds 24 Alternating Pistols 10 Hang Power Cleans  165/113 7 Bar Muscle Ups   The 6 am’ers at Whacky Wiser Partner Friday

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WOD 12/7/15

Work up to a 4 rep max back squat Then, 2×4@90% Then…. AMRAP 10 Minutes 3 Wall Climbs 6 Deadlifts 305/203 9 Box Jumps 30/24 Happy birthday to Super Doug and Mcfall!

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WOD 12/6/15

4 Rounds 500 Meter Row Sprints Rest as needed b/w Rounds Then: 15 Min AMRAP of: 50 Double Unders 40 Situps 30 burpees 20 supermen Post Loads and Times to ZEN and Comments:

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WOD 12/5/15

Power Snatch 3-3-2-2-1-1-1 Then 15 Min Amrap. Power Snatch Cindy 3 Power Snatch 5 Pullups 10 Pushups 15 Airsquats *Every Three Rounds Increase Snatch 10lbs. Rds   1-3  Rxd  135/93 Rds  4-6   Rxd 145/103 Rds  7-9   Rxd 155/113 etc…… Post Loads and Times to Zen and Comments:

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WOD 12/4/15

“WWPF” 0:00 – 6:00 Establish 2 RM Front Squat 8:00 – 18:00 10 Min AMRAP 30 Alt Kb Snatches (from floor), 70/53 30 Pullups, (partner hangs from bar) 30 HSPU, (Partner holds Handstand) 20:00 – 26:00 6 min ladder Thruster, 135/93: 1-2-3-4-5-6…. Rope Climb:          1-2-3-4-5-6…… Jenny is in Reno for the USA Weightlifting American Open.

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WOD 12/3/15

Push Press 3-3-3 Then: 30 Double Unders 40 Wall Balls 40 Situps 30 Double Unders 30 Wall Balls 30 Situps 30 Double Unders 20 Wall Balls 20 Situps 30 Double Unders 10 Wall Balls 10 Situps 30 Double Unders Post Loads and Times to Zen and Comments:

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