Friday January 30, 2015


WOD

A. Back Squat 5-5-5 (static)

B. EMOM 5 Min
    4 Power Clean@65%
    Rest 1 Min
    EMOM 5 Min
    3 Power Clean@70%
    Rest 1 Min
    EMOM 5 Min
    2 Power Clean@75%

C. 5 Minute AMRAP
     Burpee Pull-Up

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Thursday 29, 2015


WOD

A. Push Press Behind Neck
     5-5-5-3-3-3 (ascending)

B. 5 Rounds For Reps

    1 Min Row (cal)
    1 Min Rest
    1 Min Double Under
    1 Min Rest

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Wednesday January 28, 2015


WOD

A. EMOM 5 Min
    4 Power Snatch@65%
    Rest 1 Min
    EMOM 5 Min
    3 Power Snatch@70%
    Rest 1 Min
    EMOM 5 Min
    2 Power Snatch@75%

B. 5 Rounds For Time
    15 Box Jumps 20/24"
    20 KBS 1/1.5p
    25 Sit-Ups

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Tuesday January 27, 2015


WOD

A. 5 Sets Max Kipping Pull-Up (2 min rest)

B. 5 Sets Max HSPU (2 min rest)

C. 10 Minute AMRAP
      5 Thrusters 35/50kg
      7 Burpee
      9 T2B

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Monday January 26, 2015


WOD

A. Jerk (from rack)
     2-2-2-2-2-2@80%

B. For Time:
     30 medicine-ball cleans
     30 ring dips
     30 medicine-ball cleans
     30 chest-to-bar pull-ups
     30 medicine-ball cleans
     30 push-ups
     30 medicine-ball cleans

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Friday January 23, 2015


WOD

A. Deadlift 10-10-10 (static)

B. For Time:
    40-30-20-10
    Weighted Box Step Over 20" 30/45
    10-20-30-40
    D.B. Push Press

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Thursday January 22, 2015


WOD

A. EMOM 8 Min
    2 Full Snatch@80%
    Rest 3 Min
    EMOM 6 Min
    4 Power Snatch@60%

B. 15 Minute AMRAP
     40 Squats
     30 Push-Ups
     20 Sit-Ups
     10 Pull-Ups 

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Wednesday January 21, 2015


WOD

A. 5 Sets Max T2B (2 Min Rest)

B. For Time:
    10 Burpees
    10 OHS 45/60kg
    20 Burpees
    20 Front Squat 45/60kg
    30 Burpees
    30 Back Squat 45/60kg

C. Row 40cal
     40 Wall Ball

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Tuesday January 20, 2015

HERE YOU GO CARLY...NO EXCUSES!

WOD

A. EMOM 6 Minutes
    3 Full Clean@80%
    Rest 3 Minutes
    EMOM 6 Minutes
    4 Power Clean@60%

B. 12 Minute ARAP
     9 D.B. Thruster 30/45lb
     3 Muscle Up

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Monday January 19, 2015

WOD

A1. Push Press 3-3-3-3-3 static

A2. Ring Row 8-8-8-8-8

B. 15 Minute AMRAP
     50 Double Under
     30 KBS 1/1.5p
     10 HSPU

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