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Wayback Wednesday… 11/26/14

Posted by on Nov 25, 2014 in WOD | 3 comments

inspirational-motivational-quotes-44

Metcon

“Zembiec”

5 rounds for time of:

11 back squat 185/125
7 strict burpee pull ups
400m run

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Taco Tuesday… 11/25/14

Posted by on Nov 24, 2014 in WOD | 1 comment

dont-wait

Skill

5:00 kipping TTB technique review

Then:
EMOM 5:00

5-7 kipping TTB

Strength

7 sets of:

2 power snatch + 1 hang power snatch @ 70% of max EMOM

Beginner:
5×3 power snatch

Metcon

4 rounds for time of:

10 TTB
15 burpees on to plate
30 double unders

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Motivational Monday… 11/24/14

Posted by on Nov 23, 2014 in WOD | 1 comment

athlete

Skill

5:00 tap swing review

Then:
EMOM 5:00

4 tap swings + 2 kipping pull ups

Or

8 tap swings

Strength

Back squat

15:00 to work up to a heavy set of three

Beginner:
3×5 back squat

Metcon

AMRAP 7:00

7 Front Squats 95/65
7 Push Press 95/65
7 KB Swings 53/35

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Flashback Friday… 11/21/14

Posted by on Nov 20, 2014 in WOD | 2 comments

bmbxmass

Skill

5:00 snatch balance technique review

Then

EMOM 5:00

3 snatch balance w/ light weight

Strength

2 hang snatch + 2 OHS

15:00 to build to a heavy single

Beginner:
5×3 power snatch

Metcon

5 rounds for time of:

200m run
6 power snatch 135/95
12 OH walking lunge steps 45/25

The Blaster

A.
5×3 power snatch

B.
5 rounds for time:
250m row
10kb snatch 5L/5R
12 OH walking lunge steps

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Throwback Thursday… 11/20/14

Posted by on Nov 19, 2014 in WOD | 0 comments

cagstri

Skill

5:00 hollow hold and arch hold review

Then:

EMOM 5:00

4 hollow-to-arch log roll

Strength

Deadlift

15:00 to build to a heavy set of 5

Beginner:
1×5 deadlift

Accessory Work

EMOM 10:00 alternating:

E: 3 front squats @ 70%
O: AMRAP :30 strict ring dips

Speed and Endurance

10-15min Run technique skills & drills

Then:

MAIN SET:
4x400m
2x600m
4x400m
(1:30 rest)

Cool down/mobility

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