WOD – 16SEP14

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Skill:

Clean & Jerk

WOD:

For Time

400m – Run
1 – Rope Climb
5 – Clean & Jerks (185/135)

400m – Run
2 – Rope Climb
10 – Clean & Jerks (135/95)

400m – Run
3 – Rope Climb
15 – Clean & Jerks (95/45)

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WOD – 11SEP14

9-11 Remember

WOD:

The Don”

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Scale #1: 33 reps
Scale #2: 22 reps

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

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WOD – 05SEP14

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Skill:

Find your 3rm Back Squat

WOD:

3 min to RUN 400m, rest the remainder of the 3 min
3 min to ROW 500m, rest the remainder of the 3 min
3 min to Run 400m and Row 500m, rest the remainder of the 3 min

record time it took to complete the 400m run, 500m row, and the RUN/ROW

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WOD – 04SEP14

Coach John Bass

Skill:

Clean
Find your 1 rep max.

WOD:

12 min EMOM

ODD min
3 – Snatches (heaviest weight with perfect form)
Even min
10 – Pull Ups

rest 3 min

12 min EMOM

Odd min
3 – Cleans (heaviest weight possible with perfect form)
Even min
10 – Strict Push Ups

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WOD – 27AUG14

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Skill:

Clean & Jerk Practice

WOD:

For Time

50 – Walking Lunges (Rx+ 45/25 Overhead)
10 – C&J (115/65) (Rx+ 155/115)
50 – Pull Ups
10 – C&J (115/65) (Rx+ 155/115)
50 – Box Jumps (24/20) (Rx+ 30/24)
10 – C&J (115/65) (Rx+ 155/115)
50 – Push Ups
10 – C&J (115/65) (Rx+ 155/115)
50 – KB Swings (1.5/1) (Rx+ 2/1.5)
10 – C&J (115/65) (Rx+ 155/115)
50 – Air Squats (Rx+ Goblet Squats holding KB)

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