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Archive | November, 2014

Saturday November 29, 2014

Workout of the Day:
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-ups
10 KB Swings
15 Squats
200 Meter Run

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Friday November 28, 2014

Workout of the Day:
Take 12 Minutes and work to a heavy 2 rep Hang Squat Clean
Then:
10-8-6-4-2
Hang Power Clean 135/95
Knees to Elbows

 

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Thursday November 27, 2014

Happy Thanksgiving
Workout of the Day:
7 Rounds for time of:
7 Pull-ups 

7 Box Jumps
7 KB Swings 70/53
7 Burpees
Endurance WOD:
For Time:
Row 1000 meters
200 Double Unders
Run 800 meters

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Wednesday November 26, 2014

Workout of the Day:
Bench press 5-5-5-5-5
Then:
“Annie”
50-40-30-20-10 reps of:
Double unders
Sit-ups

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Tuesday November 25, 2014

Workout of the Day:
Complete as many rounds as possible in 20 minutes of:
95/65-lb. squat cleans, 10 reps
10 Push Press 95/65

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Monday November 24, 2014

Workout of the Day:

Back Squat 5-5-5-5-5

Then:

Six Rounds for time:

4 Hang Power Snatch (choose load)
8 Handstand Push-ups
Run 200 meters

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Saturday November 22, 2014

Workout of the Day:
In teams of two, partners alternate rounds to complete four sets each of:
Row 200 Meters
20 Kettlebell Swings
10 Toes to Bar

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Friday November 21, 2014

Workout of the Day:
For time:
10 Strict pull ups
20 KB swings 70/53
30 Box jumps
40 Push ups
50 Ab mat sit ups
60 Wall-Ball 20/14
10 Strict pull ups

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Thursday November 20, 2014

Workout of the Day:
For time:
Run 800 meters
21 Power Cleans
42 Double-unders
Run 400 meters
15 Power Cleans
30 Double-unders
Run 200 meters
9 Power Cleans
18 Double-unders
Endurance WOD:
Run 400 meters x 8
Rest 90 seconds between sets.

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Wednesday November 19, 2014

Workout of the Day:
Five rounds for time of:
45 pound Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

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