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March 18, 2013
WOD - Fran 21, 15, 9 Thrusters 95/65 Pull-ups 1 mile run Reference: November 26, 2012 August 27, 2012
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March 15, 2013
Skill - HSPU WOD -3RFT 800m run 10 Turkish get ups 20 K2E 30 DB snatch 50/30 40 Air squats March 14, 2014 - Thursday
Strength - Front squats 5.5.3.3.3 WOD 13.2 CrossFit Games Open 10 min amrap (Complete as many rounds and reps as possible in 10 minutes) 5 Shoulder 2 OH 115/75 10 Deadlift 115/75 15 Box Jump 24/20 March 13, 2013 - Wednesday
Skill - Box Jump Spend WOD - Fight Gone Bad - 3 rds...rotate each minute Wall-ball 20/14LBS Sumo deadlift high-pull 75/55LBS Box-jumps 20" Push-press 75/55LBS Rows 1 minute rest between rounds November 7, 2012 - refer for last score March 12, 2013 - Tuesday
Strength - OH squat 3.3.3.3.3 WOD 4RFT 400 run 15 OH squats 95/65 March 11, 2013 - Monday
Rankel - 20 Min Amrap 6 DL - 225/155 7 Burpee Pull-ups 10 KB Swings 53/35 200m run Refer to Nov 12, 2012 March 8, 2013 - Friday 800m run Pullup practice x 10 EMOM - 1.1.2.2.3.3........until reps are not able to be completed Burpees 40ft run March 7, 2013
Strength Power Clean WOD - 10 rds EMOM 10 hang power cleans 125/85 Max DU March 6, 2013 - Wednesday
WOD - no cutoff 10 deadlift 185/135 20 man makers 60/40 30 T2b 40 step ups 80/50 500m row 40 step ups 80/50 30 t2b 20 man makers 60/40 10 deadlift 185/135 March 5, 2013 - Tuesday Strength - Snatch WOD - 15 min AmRap 20 goblet squats 53/35 20 med ball sit-ups 20/16 20 kb swings 53/35 |
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