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Archive | December, 2014

Saturday December 20, 2014

Workout of the Day:
In teams of two, with one partner working at a time, each partner must complete the following:
5 Rounds of:
Squat clean, 6 reps (135/95)
Toes to bar 9 reps
Burpee 12 reps
After each partner completes five rounds, both partners will run 400 meters, relay style.

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Friday December 19, 2014

Workout of the Day:
“Dirty Thirty”
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings 53/35
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45/35 pounds
30 Good Mornings
30 Wall ball shots, 20/14 pound ball
30 Burpees
30 Double unders

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Thursday December 18, 2014

Workout of the Day:
Run 1 mile
Then immediately complete
Three Rounds of:
15 Power Cleans 135/95
30 Double unders

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Wednesday December 17, 2014

Workout of the Day:
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Tuesday December 16, 2014

Workout of the Day:
Five Rounds for time:
10 Push Press 115/75
10 Burpees over Barbell
Run 200 meters
Endurance WOD:
Run 400 meters x 8.
Rest 2 minutes between sets.

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Monday December 15, 2014

Workout of the Day:
Front Squat 3-3-3-3-3
Then:
21-15-9 reps for time of:
Thrusters 95/65
Toes to Bar

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Saturday December 13, 2014

Workout of the Day:
In teams of two, with only one partner working at a time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:
10 Jumping Lunges (5 each leg)
10 Push-Ups
10 Box Jumps

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Friday December 12, 2014

Workout of the Day:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Push Press
Burpees

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Thursday December 11, 2014

Workout of the Day:
3 rounds for time of:
Run 800 meters
150 double-unders
50 walking lunges

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Wednesday December 10, 2014

Workout of the Day:
In front of a clock set for 12 minutes with a 135/95-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

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