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7
Jan

Wednesday, January 7 2015

A. 10:00 EMOT2:00-Press Tempo 5 reps, :06 to OH (55%+)
B. 21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP)
Thruster (M:95/75/65, W:65/55/45)
Bar Facing Burpees
C. 5:00 AMRAP – Easy Pace, Not for Score
10 Superman + 10 Hollow Rocks

6
Jan

Tuesday, January 6 2015

A. Snatch RDL 5 – 5 – 5 – 5 – 5
B. 10:00 AMRAP
30 Lunge Steps (ea=1)
20 KB Swings (24/16 kg)
10 Box Jumps (24/20)
C. CORE: 3 Rounds NFT
50 Crunches & 15 Reverse Hyper (on GHD)

3
Jan

Saturday, January 3 2015

Partner WOD – Deck of Doom – 1 work/1 hold plank
Hearts = Kettlebell Swing (24/16 kg)
Diamonds = KB SDLHP
Clubs = KB Lunge Steps (R+L=1)
Spades = Burpee
Joker = Each athlete preforms 50 Meter Sled Push
*Notes: Face Cards are 10 reps, Aces are 11 Reps

2
Jan

Friday, January 2 2015

A. Find WOD Deadlift Weight
B. 5 Rounds for time:
5 Deadlift (Heavy)
10 Ring Dip
15 Calorie Row
1:00 Rest
C. Accumulate 2:00 “L” Sit

1
Jan

Thursday, January 1 2015

HAPPY NEW YEAR!!!

Falkel

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

Hero_ChrisFalkel_th.jpg

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

31
Dec

Wednesday, December 31 2014

A. Find WOD Snatch (power or squat) Weight
B. For Time (15:00 Cap)(Angie Style)
30 Snatch (M:135/115/95, W:95/75/65)(squat or power)
60 WallBalls (20/14)
*Starting with and EMOM: 5 T2B
C. Group Mobilization

30
Dec

Tuesday, December 30 2014

A. Find Workout Hang Power Clean Weight
B. Death By: Hang Power Clean (3/4 BW) & Ring Push-ups
*when you can’t finish ea on OTM, divide last attempted round
in 1/2 and continue until 20:00
C. 25 Wipers (use WOD weight, R+L=1)