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March 1, 2013 - Friday
Skill - Rowing work on technique WOD - partner 4000 m row Switch every 400m - sit-ups when not rowing :)
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February 28, 2013 - Thursday
Bench Press 3.3.3.3.3 WOD - FT 10.9.8.7.6.5.4.3.2.1 Wall balls 20/16 KB Swings 53/35 15 double unders after each round February 27, 2013
Skill - Rope Climb 3 climbs or 10 pulls WOD 2 RFT - 18 min cutoff 800m run 18 Box Jumps 24 15 Air Squats 12 push press 105/75 9 Ring dips February 26, 2013
Strength - Back Squat 5.5.5.5.5 WOD - 15 min amrap 8 pull ups 16 Front rack walking lunges (95/65) 24 leg lifts February 22, 2013 - Friday
Skill: med ball cleans 2 Rounds 10 Power Snatch (115/75) 20 Med ball clean (20/14) 30 GHD Sit Ups 40 squat with med ball (20/14) 200 m run February 21, 2013 - Thursday
Strength - DeadLift 12 min amrap 10 k2e 20 Lunges 90/50 30 grasshoppers February 20, 2013 Wednesday
Skill - HSPU x 10 minutes Buy In -25 Burpees 3 RFT - 25 LA DB snatch 50/30 25 RA DB snatch 50/30 25 slams 35/25 200m row February 19, 2013 - Tuesday
Strength - Clean & Jerk WOD - 15 min amrap 10 hang cleans 95/65 10 Box Jumps 24/20 400 m run February 18, 2013
1st WOD - KAREN 150 wall balls 20/14 2nd WOD - ANNIE 50-40-30-20-10 reps Double-unders Sit-ups |
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