Monday, December 7, 2009 WOD

Warmup:
-Handstand/rolling practice

"Isabel"
30 Barbell Snatches for time

-Use 135, 95, 65, bar, or stick.
-Full Squat today

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Saturday, December 5, 2009 WOD

10:00 Advanced Session:

Front Squat 10-10-10
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Max in 15 min:
10 True Pushups
10 KTE
10 Double-Unders

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Tabata Treadmill Sprint
(12% Incline/Speed 7.5-10 mph)

Post speed used for all 8 rounds
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11:00 Regular Session:

Partner Session!
Max reps in 5 min of each w/partner...
Hang. Power Snatch
OHS
Situps
KB Swings

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Friday, December 4, 2009 WOD

From the main site, so don't blame me...

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds,

15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

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After wod fun (optional)...
Tabata Barbell Plyo Squats
Tabata Weighted Pushups

Thursday, December 3, 2009 WOD

Technique Session!

-We will spend the whole day working on technique on various lifts. This is an important session. Making up a missed workout will not be allowed.

Wednesday, December 2, 2009 WOD

"Murph"
For time:
1 Mile Run
100 Pullup
200 Pushup
300 Squat
1 Mile Run

-Partition pullups, pushups, squats as needed. Daytime sessions will involve an outdoor run.
-Modifications will be offered.

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December 1, 2009 WOD

Power Clean to Anyway Overhead 1-1-1-1-1-1-1

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Monday, November 29, 2009 WOD

Warmup:
3 Rounds:
5 Rolling Burpees
10 Pushups
15 Walking Lunges

-Practice Overhead Squats
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Workout:
"Nancy"
5 rounds for time:
400m Run
15 OHS (95/65 lbs)

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