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Saturday, November 1, 2014

HERO WOD: “Pheezy”
3 Rounds For Time:
5 Front Squats (165/115)
18 Pull Ups
5 Deadlifts (225/155)
18 Toes to Bar
5 Push Jerks (165/115)

Friday, October 31, 2014

Halloween WOD!
Partnered Viking WOD!
Row to the fight, run to the fight, fight, run to
the boat, row back home!
3,000m Row (switch @ 500m)
800m Run w/Hammer or Slam Ball
300 Tire Strikes/Slam Balls Combined
800m Run w/Sledge or Slam Ball
3,000m Row
(While one rows, other must hold
hammer high and yell and grunt to
taunt enemy/claim victory!)

Thursday, October 30, 2014

Active Recovery , Mobility &
Skills day: Burger King Day.
Have it your way!
Short Warmup
DU Tabata
YOGA at 18:30

Wednesday, October 29, 2014

Skill/Strength: Power Clean
Adv: 15 min to find 1RM
Beg/Int: Technique, start with only a bar, focusing
on the technique and mechanics at the top, catch
position, extension, front rack, etc. If comfortable,
allow a little more weight.
20 min Alt EMOM
Even Min: 5 Power Cleans @80% 1RM
Odd Min: 20 Deficit Push Ups on boxes
Sub DPU on plates, flat ground HRPU, or
HRPU on tires, or stacked tires

Tuesday, October 28, 2014

Team WOD: For time
10 Alternating Body Blasters
(Burpee, Pull up, T2B, Pull Up, T2B)
20 Alt Turkish Get-ups (1.5/1 Pood)
30 Alternating Box Jumps (30/24)
40 Alt @ 5 reps, Power Snatch (75/55)
50 Alt Weighted AMSU (30/20)
60 Alt @ 10 reps, Hang PC (75/55)
70 Alt Wall Balls (20/14)
80 Cal Row, switch @ 10 Cals