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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WOD: Tuesday 8 April, 2014

STRENGTH: Pull Ups 8x 3-8 reps Eccentric movement, take 3-10 seconds on descent Adv: Chest to bar Int: Chin over bar Beg: Body rows MET CON: Rx: AMRAP 12min 5 Clean and Jerks (115/95#) 10 Burpees Scale 2: AMRAP 12min 5 Clean and Jerks (85/65#) 10 Burpees Scale 3: AMRAP 12min 5 Shoulder Presses (55/35#) […]

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WOD: Monday 7 April, 2014

STRENGTH: Max Effort Front Squat Find 5RM MET CON: Rx: 3 RFT 20 Box Jumps (24/20″) 15 Toes to Bar 10 Kettlebell Swings (32/24kg) Scale 2: 3 RFT 20 Box Jumps (20/15″) 15 Knees to Chest 10 Kettlebell Swings (24/16kg) Scale 3: 3 RFT 20 Box Jumps (20/12″) 15 Lying Leg Raises 10 Kettlebell Swings […]

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