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Friday, December 30
Strength - HPC WU 3@65% 3@75% 3@85% Partner WOD 2 Min Max Effort Cal Row REST 1 min 2 Min Max Effort Cal Assault REST 1 min 2 Min Max Effort DU REST 1 Min 2 Min Max Effort MBSU 20/14 REST 1 Min 2 Min Max Effort Air Squats REST 1 Min 2 Min Max Effort Rope Climb REST 1 Min 2 Min Max Effort Burpee *****split time evenly **** running total
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Wednesday, December 28
Dynamic Duo WOD (littles) - 3RFT (9 & 530 only) 200M run 20 Tire Flips 20 Alt Hanging Hip Touch 20 Goblet Squats 20 KBS 20 Russian Twist 20 Burpee Box Jumps Skill - 15 Min Open Gym WOD - 20 Min AmRap 400m run 10 Heavy Tire Flip 10 Alt hanging Hip Touch 10 Burpee Box Jumps 30/24 10 Snatch (AHAP) Tuesday, December 27
Strength - Press WU 5@65% 5@75% 5+@85% WOD - 3rds for MAX Reps 1 Min DL 185/115 1 Min PC 1 Min PP 1 Min FS 1 Min Rest ****runnng total L2 135/85 L1 85/45 Friday, December 23
PARTNER HERO WOD - WHITE x 2 3 Rope Climb 10 T2B 21 OH Walking Lunge 45/25 plate 400m run ****reps & run split ****one person works at a time  U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. Thursday, December 22
Skill - Tabata Static Hold Pull-up x 4 Ring Dip x4 5 Min AmRap 10 DB Snatch 50/30(alt) 30 DU Rest 2 Min 5 Min AmRap 15 Box Jumps 30/24" 30 DU Rest 2 Min 5 Min AmRap 20 Cal row 30 DU Wednesday, December 21
Strength - Bench Press (90% of new 1RM) WOD - 8 Min AMRap 2.4.6.8.10...... Rx HSPU Deadlift 275/185 L2 HSPU (1 Mat) Deadlift 225/135 L1 Mod HSPU Deadlift 155/75 **** increase by 2 each round Tuesday, December 20
Skill - HSPU WOD - 2RFT 8 T2B 16 Cal Assault 24 GHDSU 32 Cal Row 40 Goblet Squats 53/35 48 KBS 56 Russian Twist 64 DU Monday, December 19
Strength - Back Squat (90% of new 1RM) 5@65% 5@75% 5+@85% 6 Min EMOM 6 Thruster (AHAP) Rest 2 Min 6 Min EMOM 10 Burpee over bar Friday, December 16
Strength - Squat Clean (20 Min to establish 1RM) 12 Min EMOM Even - HPC (Max Reps) 95/65 ODD - DU (Max Reps) ****Score is total reps - Running Total Thursday, December 15
Strength - Press (20 min to establish 1rm) WOD - 5RFT 10 Pull-ups 10 S2OH 135/95 10 Pistols (alt) |
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