WODs

Thursday November 14, 2013

21-15-9 21 Hang power clean 95/65 Shoulder to Overhead(S2O) 95/65 Back squat(BS) 95/65 15 Power clean 135/95 S2O BS 9 Clean 185/135 S2O BS  
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Wednesday November 13, 2013

2010 Northwest Regional Event 1 3RFT 10 OHS 135/95 50 Double-unders
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Tuesday November 12, 2013

1 mile run for time 2k row for time Rest as needed in between events  
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Monday November 11, 2013

"Schmalls" 800 meter run Then two rounds of: 50 burpees, 40 pull-ups, 30 one-legged squats, 20 kettlebell swings @1.5 pood, 10 handstand push-ups Then: 800 meter run
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Friday November 8, 2103

For time 20 DL (1.6xBW) Then 3 Rounds 30 goblet squats (53/36) 20 KB swing (53/36) 10m sled push (4/45's - 4/25's) 5 rope climbs
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Thursday November 7, 2013

4 Rounds (each for time) 300m row 200m run *rest as needed in between. *1 set of max strict pull-ups to open the class, and 1 set of max strict pull-ups once the 4 rds are completed. *log slowest round and total pull-ups.  
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Wednesday November 6, 2013

Front rack lunge 4/4/4/4/4 *2 reps each leg
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Tuesday November 5, 2013

5 RFT -5 cleans (BW) -100m farmer carry (2KB - 53/36) *each member holds 2 KB 12 min cap.
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Monday November 4, 2013

200m burpee broad jump 100 TTB 50 Turkish get ups (53/36) *break up as needed
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