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2014-10-31

2014-10-31 Wod

"40 Monsters of Rock"
20:14min AMRAP (1974)
40 Thrusters, 105/70#
40 TTB
40 Burpees
40 Pullups


2014-10-31

2014-10-30

2014-10-30 Wod

Strength:
Athletes Choice

Wod:
3 Rounds
1 Bear Complex (7 unbroken)
25 AMSU*

*if break in round 1 then 40 amsu instead of 25 , r2 = 50amsu, r3 = 60amsu


2014-10-30

2014-10-29

2014-10-29 Wod

13min AMRAP
3n Push Press, 115/80#
3n Burpee Box Jump (on and) Over

Finisher: 2x max effort shoot throughs




2014-10-29

2014-10-28

2014-10-28 Wod

9-7-5-2-5-7-9
Hang Power Cleans, 135/95#
200m Hill Sprint

Finisher: 200 Flutter kicks



2014-10-28

2014-10-27

2014-10-27 Wod

Strength:
Athletes Choice

Wod:
3 Rounds in Teams of 3
500m Row


2014-10-27

2014-10-26

Sunday Outline: 10/27-11/2

Mon: Strength + Team Sprint Row
Tues: Hang Power Clean, Sprint + Flutter Kick Finisher
Wed: Push Press, Box Jump + Shoot Through Finisher
Thurs: Strength + Bear Complex
Fri: Thrusters, TTB, Burpees, Pullups
Sat: 1min Stations for 3 Rounds
Sun: 530p Open Gym

Good Reads:

10 things you should never do in the box

A great view

Paralyzed man walks again after cell transplant
2014-10-26

2014-10-25

2014-10-25 Wod

For 14min as Partners
A: 200m Sprint + 10m OHL, 45/25#
B: AMRAP of 10 AMSU + 7 Box Jumps + 4 Burpees


2014-10-25