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Category
WOD
Tuesday, December 18th, 2012
December 17, 2012
Siteplicity
WOD
0
Wod: 15min AMRAP 10 Hang Power Cleans 95/65 10 OHWL 45/35 10 Toes to Bar
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Monday, December 17th, 2012
December 16, 2012
Siteplicity
WOD
0
Lift: Overhead Squat 3-3-3-3-3 WOD: 21-15-9 400M Run KB Swings 53/35 Deload Push-ups Box Jump 24/20
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Friday, December 14, 2012
December 13, 2012
Siteplicity
WOD
0
Friday 12/14 Lift: 15min Overhead Squat Improvement Wod: 30-20-10 Ohs 95/65 Ring push-ups (feet higher then hands)
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Thursday, December 13, 2012
December 12, 2012
Siteplicity
WOD
0
Thursday 12/13 Wod: 10/1,9/2,8/3,7/4,6/5,5/6 etc Push Press 135/95 Bar Facing Burpee
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Wednesday, December 12, 2012
December 11, 2012
Siteplicity
WOD
0
Lift: 2RM Weighted Pull-ups Wod: 5RFT 15 Deadlift @ Bodyweight 15 Ring Dips
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Tuesday, December 11, 2012
December 10, 2012
Siteplicity
WOD
0
Lift: 15min of Clean and Jerk Technique Improvement WOD: 5 RFT 20 Abmat sit ups 10 Wall Balls @ 10ft/9ft target with 20lb/14lb ball 5 Clean and Jerks 165/115
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Monday, December 10, 2012
December 9, 2012
Siteplicity
WOD
0
Lift: 1RM Hang Squat Clean Wod: 12min AMRAP 3 HSPU 6 Chest 2 Bar pull-ups 12 Airsquats
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Sunday, December 9, 2012
December 8, 2012
Siteplicity
WOD
0
Open Gym
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Saturday, December 8, 2012
December 7, 2012
Siteplicity
WOD
0
Coaches choice
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Friday, December 7, 2012
December 6, 2012
Siteplicity
WOD
0
Lift: Push Press 3-3-3-3-3 Wod: For time 50 wall balls 50 pull-ups 50 double unders 50 push ups 50 box jumps 50 kb swings 53/35 Breakup as needed
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