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Mobility then the Hard Yards

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Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds

In 5 minutes: Front Squat 1RM

6 Rounds
10ea KB Renegade Rows 24/16kg
100yd Sled Drag, 180/115
Rest 1 minute

Thrusters, Rings, and…Sandbags!!!

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5 Rounds of:
4 Thrusters 155/115
16 Sand bag walking Lunges 80/50
10 Ring Dips
8 GHD Situps

Workout for 9/18/2012

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4 Rounds
5 Sand Bag Clean & Press 100/70
150 ft Farmer Carry 70/53 KB
8×15 ft hand over hand Sled Pull 135/85
Rest 1 minute

Bear Crawls and MB Throws

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Snatch 2RM

5 Rounds:
7 Power Snatch 70%2RM
20 yard Bear Crawl
8x 15′ MB Chest Throw 40/30

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Fast and Furious

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Complete 10 rounds:
8 Sandbag Clean & Press 80/50
Sprint 50 yards
*Walk back rest between rounds.

Snatch Work and KB Lunges

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Adv: 7X 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – AHAP, rest 60 sec
Int: 7X 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS @70%-rest 60 sec
Beg: 7X 3 Power Snatch + 1 OHS-rest 60 sec

40 HR Pushups
40 Single Arm KB OH Walking Lunges 24/16kg
30 Sandbag Shoulders 80/50
30 HR Pushups
30 Single Arm KB OH Walking Lunges 24/16kg
20 Sandbag Shoulders 80/50

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WOD 120821

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7x 1 Hang Power clean+ 2 Front squats

5 rounds for time of:
10 Alt. Sandbag shoulders, 80/50
100 ft Sandbag carry
20 KB swings 53/35
15 wall ball shots 20/14

Front Squats & Sled Pushes

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***Summer Strength Camp Is cancelled today***

@ Full Strength
Strength
5x
5 Front Squat -Heavy
7 Ring Rows

Metcon
6x
100′ sled push 170/130
10 DB Clean& Jerks, 35/25#
rest 1 min

Wednesday August 1st, 2012

@Full Strength
BB Gym
Snatch 5×1
Clean 2-2-2-2-2

Strength/Metcon
6 Rounds
200′ sand bag carry 100/80
20 Pushups

Summer Strength Camp
Strength
Back Squat 3×5 -same as Monday
Pendley Row 3×8

Metcon
8 Rounds
100′ Farmer Carry
10 pushups

Tags:

WOD for 7/31/2012

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@Full Strength
For Time:
5 Rounds:
6 Sandbag Cleans, 80#
8 Ring Rows

Run 400m

5 Rounds
8 Ball Slams, 40#
10 Ring Dips