WOD: Wednesday 23 April, 2014

Dynamic Effort Good Mornings 10 sets x 3 reps 1min AMRAP Air Squats *1min rest* RX: AMRAP 12min 12 Barbell Rows (95/65#) 12 V Ups 24 Double Unders Scale 2: AMRAP 12min 12 Barbell Rows (75/55#) 12 V Ups 60 Single Unders Scale 3: AMRAP 12min 12 Barbell Rows (55/35#) 12 Tucks 48 Single Unders

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WOD: Tuesday 22 April, 2014

5 Rounds: A. Ring Dips 3-8 reps B. Reverse Plank Hold 30-60 seconds MET CON: Rx: 5 RFT 8 Floor to Overhead (115/85#) 10 Box Jumps (24/20″) Run 500m Scale 2: 5 RFT 8 Floor to Overhead (95/65#) 10 Box Jumps (24/20″) Run 500m Scale 3: 5 RFT 8 Hang Power Clean to Overhead (65/35#) […]

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WOD: Monday 21 April, 2014

Max Effort Back Squats Find 5 Rep Max MET CON: Rx: AMRAP 10min 2-4-6-8-10… Medicine Ball Cleans (20/14#) Burpees Scale 2: AMRAP 10min 2-4-6-8-10… Medicine Ball Cleans (14/10#) Burpees Scale 3: AMRAP 10min 1-2-3-4-5… Medicine Ball Cleans (10/6#) Squat Thrusts

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WOD: Wednesday 16 April, 2014

SKILL: Turkish Get Ups Work up to a heavy 5 sets x 5 reps, per side MET CON: Rx: 21-15-9 Burpee Box Jumps (24/20″) Pull Ups Scale 2: 21-15-9 Burpee Box Jumps (20/15″) Pull Ups Scale 3: 21-15-9 Squat Thrusts Box Jumps (20/12″) Body Rows

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WOD: Wednesday 16 April, 2014 SKILL: Turkish Get Ups Work up to a heavy 5 sets x 5 reps, per side MET CON: Rx: 21-15-9 Burpee Box Jumps (24/20″) Pull Ups Scale 2: 21-15-9 Burpee Box Jumps (20/15″) Pull Ups Scale 3: 21-15-9 Squat Thrusts Box Jumps (20/12″) Body Rows

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WOD: Tuesday, 15 April, 2014

EMOM: 10min 1 Hang Squat Snatch + 1 Squat Snatch + 1 Overhead Squat MET CON: Rx: 5 RFT 8 Pistol Squats (total) 12 Push Jerks (105/85#) Scale 2: 5 RFT 8 Pistols (total) 12 Push Jerks (95/65#) Scale 3: 5 RFT 12 Squats 12 Push Jerks (55/35#)

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WOD: Monday, 14 April, 2014

STRENGTH: Good Mornings 5 Rep Max MET CON: Rx: AMRAP in 10min 400m Run 10 Wall Balls (20/14#) 10 Kettlebell Swings (32/24kg) Scale 2: AMRAP in 10min 400m Run 10 Wall Balls (14/10#) 10 Kettlebell Swings (24/16kg) Scale 3: AMRAP in 10min 400m Run 10 Wall Balls (10/6#) 10 Kettlebell Swings (16/12kg)

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WOD: Friday 11 April, 2014

MOBILITY: Calves, Hamstrings, Hips, Back, Shoulders Dynamic Effort Push Presses 8 sets x 3 reps MET CON: Rx: EMOM 12min Odd: 5 Pull Ups Even: Double Unders Scale 2: EMOM 12min Odd: 5 Pull Ups Even: Single Unders Scale 3: EMOM 12min Odd: 5 Body Rows Even: Single Unders

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WOD: Thursday 10 April, 2014

5 Rounds: A. Handstand Push Ups 5-10 Reps B. 30-60 second Plank Hold MET CON: Rx: For Time 500m Run 21-15-9 Squat Cleans (95/65#) Push Ups 500m Run Scale 2: For Time 500m Run 21-15-9 Squat Cleans (75/45#) Push Ups 500m Run Scale 3: For Time 400m Run 21-15-9 Hang Power Cleans (55/35#) Push Ups […]

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