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October 25, 2012 Thursday

Part A 5x3 strict press progressing up in weight


October 24, 2012 Wednesday

Time to test this classic... Be sure to hit this WOD with everything you got


October 23, 2012 Tuesday

Part A Deadlift 3x5 Find a heavy weight and maintain that weight for all 3 sets..


October 22, 2012 Monday

Part A Spend 15minutes to find a 1rm Front squat Note- This should be heavier then last weeks 3s. We are looking for a PB today


October 19, 2012 Friday

Part A- Clean and Jerk You will have 15minutes to establish a 1rm clean and jerk before getting into our conditioning part of our WOD for the day


October 18, 2012 Thursday

Part A You will have 20minutes to find a 1rm snatch for the day before getting into the conditioning


October 17, 2012 Wednesday

Part A- Hang snatch 5x2 trying to build up in weight. today we are focusing on getting under the bar as fast as possible. We are doing full snatches today not power snatches.


October 16, 2012 Tuesday

Part A front squats 3-3-3-3-3 try to go heavier then last weeks 5 if possible.


October 15, 2012 Monday


October 12, 2012 Friday

Be sure to make these snatch balances not a behind the neck push press into an Overhead squat. Pop the bar up and drop under as fast and aggressive as possible


October 11, 2012 Thursday

3 sets of max strict pull ups. If you don't have strict pull ups use a band that allows you to do so. If you have 3x10 strict pull ups add weight Score is total reps after 3 rounds.

Do this before your pull ups today. Split jerk 1-1-1-1-1


October 10, 2012 Wednesday


October 09, 2012 Tuesday

Front squat 5-5-5-5-5 with a 3 second pause on the first and last rep. Be sure to get full depth on these and keep those elbows high and midline tight.


October 08, 2012 Monday


October 04, 2012 Thursday

Overhead squats 5x3 starting heavy and keep building up if possible. Be sure to focus on your ROM in squat and a nice strong active shoulder position.

Finisher Finisher max effort 800m run


October 03, 2012 Wednesday


October 02, 2012 Tuesday

finisher tabata double unders

finisher tabata double unders