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Wednesday 30 September 2015

9/30/2015

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SWOD:
Tabata
Kettlebell Swing, 70/53 lbs


The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.



WOD:
For time:
50 Pistols (Alternating Legs)s
30 Power Cleans, 115/85 lbs
Row, 2000 m






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Tuesday 29 September 2015

9/29/2015

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NOTE: "5 X 1"  and "1-1-1-1-1" explained.
5 X 1  means 5 sets of 1 at the same weight. Remember this does not include your warm-up sets.
1-1-1-1-1 means you will attempt to increase the weight each set, INTELLIGENTLY. Again this does not include your warm-up sets.


SWOD:
Snatch
5 x 1
     -Rest as needed






WOD:
12 Minute AMRAP of
5 Power Snatches, 95/65 lbs
10 Push Jerks, 95/65 lbs
20 Double Unders
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Monday 28 September 2015

9/28/2015

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SWOD:
EMOTM for 10 Minutes
Complete
1 Push Press, 135/95 lbs
1 Split Jerk, 135/95 lbs





WOD
"Annie"
For Time
50-40-30-20-10 reps of
Double Unders
Sit-ups
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Friday 25 September 2015

9/25/2015

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SWOD:
Push Press
Find 1 Rep Max


WOD:
For Time
Row, 1000 m 
100 Double Unders 
Run, 1 mi








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Thursday 24 September 2015

9/24/2015

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SWOD:
Deadlift
Find 1 Rep Max


WOD:
5 Rounds For Time
Run, 200 m 
10 Kettlebell Swings, 53/35 lbs 
10 Pull-ups

*12-minute time cap*



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Wednesday 23 September 2015

9/23/2015

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SWOD:
Overhead Squat
Find 1 Rep Max


WOD:
EMOM 8 Min
Every 1 min for 8 mins, alternating between: 
5 Back Squats, 95/65 lbs 
5 Chest-to-bar Pull-ups 
5 Power Cleans, 95/65 lbs 
5 Wall Balls, 20/14 lbs

With remaining time in each minutes, do as many double unders as you can. 
SCORE is total number of double unders from all 8 rounds. 

THE LAYOUT
Minute 1--5 back squats 
Minute 2--5 CTB 
Minute 3--5 PC 
Minute 4--5 wall ball 
Minute 5--5 BS 
Minute 6--5 CTB 
Minute 7--5 PC 
Minute 8--5 wall ball

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Tuesday 22 September 2015

9/22/2015

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SWOD:
Snatch
Find 1 Rep Max


WOD:
12 Min AMRAP
4 Deadlifts
3 Power Cleans
2 Front Squats 
1 Thruster

Same weight on bar for each movement! THIS IS A COMPLEX. Do not put the bar down in between rounds.



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Monday 21 September 2015

9/20/2015

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NOTE: This week we will be testing 1 rep max on some of the lifts. This is a good time to start keeping track of your work on Beyond The Whiteboard (or your own personal notebook). 
Additionally, when attempting your 1RM make sure a coach has eyes on you. 



SWOD:

Front Squat
Find 1 Rep Max



WOD:
14 Min AMRAP
2 Air Squats
4 Push-ups
8 Abmat Sit-ups
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Test post

9/20/2015

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Today's wod test post

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