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November 30, 2012
WOD - 20 min amrap 20 DB Floor Press 20 DB LA Snatch 20 DB RA Snatch 20 DB Hang Clean 20 DB Press Same DB for all moves - Rx 100lb/60lb
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November 29, 2012
Odds & Evens 21-18-15-12-9-6-3 Power Clean (Odds) 105/75 Sumo Deadlift High-Pull (Evens) 53/35 Box Jumps 30"/24" (odds & evens) November 28, 2012
Miracle Mile 400m run 25 kb swings (53/35) 200 m farmer walk (90/50) 200 m waiter walk (45/25) 25 wall balls (20/16) 100 m sprint 100m walking lunge 100m sprint 100 m walking lunge 400m run November 27, 2012
WOD - Brandi 39 (1 rd) -12 min 39 calorie row 39 medball sit-ups (20/16) 39 air squats 39 step ups (90/60) 39 slams (35/25) 39 DU/117 JR November 26, 2012
She's Back!!! FRAN - 21,15,9 Thrusters (95/65) Pull-ups 5 min rest 1 mile run November 21, 2012
WOD - 10rds 5 thrusters (115/80) 10 push-ups (hr) 100m run (Rest 1 minute btw each rd) November 20, 2012
WOD - 5RFT 5 RA Turkish getup 35/26 5 LA Turkish getup 35/26 10 T2B 24 Walking lunge 90/50 November 19, 2012
Russ - 2rft 29 burpee pull ups 29 box jumps 24/20 29 goblet squats 62/44 29 med ball sit-up 20/16 29 wall ball 20/16 29 du November 16, 2012
WOD 30 Back Squats (185/105) 1 mile run 30 Back Squats (185/105) November 15, 2012
Strength - OH squat 3.3.2.2.1.1.1. Max WOD- 3 rounds 20 OH squat 95/65 20 T2B 400m with slam ball walk 35/25 |
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