Apr 12th, 2013

Category: WOD
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FRIDAY 04/12/13

SPEND 30 TO PRACTICE A GYMNASTIC MOVEMENT

WOD:
EMOM 20
EVEN: 30 DOUBLE UNDERS
ODD: 3 HEAVY POWER CLEANS

Apr 11th, 2013

Category: WOD
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THURSDAY 04/11/13

NLI WORKOUT 1

750M ROW
100M RUN
30 FRONT SQUATS (95/65)
25 PULL UPS
15 SQUAT CLEAN THRUSTERS (95/65)
30 TOES 2 BAR

Apr 10th, 2013

Category: WOD
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WEDNESDAY 04/10/13

STRENGTH:
EMOM 10
5 BACKSQUATS @ 70% OF 1RM

WOD:
5 ROUNDS
2 MIN TO COMPLETE
200M RUN
MAX EFFORT KB SWINGS (70/53)
1 MIN REST BETWEEN ROUNDS

SCORE IS NUMBER OF KB SWINGS

Apr 9th, 2013

Category: WOD
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TUESDAY 04/09/13

STRENGTH:
SNATCH WORK

WOD:
AMRAP 8
1,1 .. 2,2 … 3,3
POWER SNATCH (95/65)
TOES 2 BAR

CASHOUT:
3 SETS
MAX EFFORT RING DIPS