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WOD 5/6/14

May 5, 2014 by  
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Part 1:  Build up to a heavy clean and jerk Part 2:  AMRAP 10: 5,10, 15, 20, 25… Wallballs 5x Hang Power Clean each stoppage

WOD 4/22/14

April 21, 2014 by  
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Part 1:  OTM 10: 1 Power Clean, 1 Hang Power Clean, 1 Front Squat Part 2:  ”The Chief” 5 sets, 3 min on, 1 min rest (max reps): 3x Power Clean (135/95) 6x Push Up 9x Air Squat

WOD 4/7/14

April 6, 2014 by  
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Clean and Jerk 2+1 WOD:  AMRAP 10 mins: 5x Pull ups 10x Push Ups 15x Squats

WOD 4/1/14

March 31, 2014 by  
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Abbate 1 Mile Run 21x Clean and Jerk (155/105) 800m Run 21x Clean and Jerk 1 Mile Run

WOD 3/29/14

March 28, 2014 by  
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5x Power Clean + Shoulder to Overhead Driveway Sprint 7x Power Clean + Shoulder to Overhead Driveway Sprint 9x Power Clean + Shoulder to Overhead 400m Run 9x Power Clean + Shoulder to Overhead Driveway Sprint 7x Power Clean + Shoulder to Overhead Driveway Sprint 5x Power Clean + Shoulder to Overhead

WOD 3/17/14

March 16, 2014 by  
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Spend 10-15 minutes building to a heavy clean Then:  AMRAP 10: 17x Wallball 3x Clean 17x Wallball 6x Clean 17x Wallball 9x Clean Continue climbing as high as you can.

WOD 3/10/14

March 9, 2014 by  
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30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball

WOD 3/6/14

March 5, 2014 by  
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Using the same bar for all movements: 30x Thruster 30x Power Clean 30x Push Press 30x Front Squat EMOM 5 Burpees!

WOD 2/25/14

February 24, 2014 by  
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Open WOD 11.5 AMRAP 20 MINUTES: 5x Power Clean (145/100) 10x TTB 15x Wallball (20 to 10′/14 to 9′)

WOD 2/3/14

February 2, 2014 by  
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Back Squat 5×5 (80%+) WOD:  6 rounds- 30x Sit ups 15x Lateral Hurdle Jumps 5x Hang Squat Clean

WOD 1/23/14

January 22, 2014 by  
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Part 1: 7 Sets: 2x Clean, 1x Jerk Part 2:  21-15-9 Hang Squat Clean Pull ups

WOD 1/15/14

January 14, 2014 by  
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Teams of 2, 1 working at a time: 60x Power Clean 800m Run 60x Front Squat 800m run 60x Squat Clean

WOD 1/8/14

January 7, 2014 by  
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AMRAP 5 mins: 30x Clean Rest 5 mins AMRAP 5 mins: 30x Clean Rest 5 mins AMRAP 5 mins: 30x Clean Load descends with each Set

WOD 1/2/14

January 1, 2014 by  
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Part 1: Clean 2,2,2,2,2,2,2 Part 2:  AMRAP 12mins- 8x Wallball 4x Power Clean

WOD 12/26/13

December 25, 2013 by  
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AMRAP 15 mins: 10x Clean and Jerk 30x Double Unders REST 3 MINUTES 1000m Run or Row

WOD 12/9/13

December 8, 2013 by  
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Front Squat 3,3,3,3,3 WOD:  10,9,8…1 Hang Squat Clean Hand Release Push Ups

WOD 11/25/13

November 24, 2013 by  
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“Broomstick Mile” 25x Back Squat 25x Front Squat 25x Overhead Squat 400m Run w/bar 25x Press 25x Push Press 25x Push Jerk 400m Run w/bar 50x Squat Clean 400m Run w/bar 50x Squat Snatch 400m Run w/bar

WOD 11/20/13

November 19, 2013 by  
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PART 1:  OTM 10 mins- 3x Hang Squat Clean rest 1 minute PART 2:  AMRAP 10 mins- 200m Run Max rep Pull ups

WOD 11/13/13

November 12, 2013 by  
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Jerk 3,3,3,3,3 WOD:  AMRAP 10 minutes 5x Deadlift 4x Hang Power Clean 3x Shoulder to Overhead

WOD 11/4/13

November 3, 2013 by  
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Front Squat 5×5 WOD: 400m run 21-15-9  Squat Clean, HSPU 400m run

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