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WOD 3/17/15

March 16, 2015 by  
Filed under Workouts

Part 1:  Jerk 5×5 Part 2:  6 rounds- 5x Push Press 10x TTB 15x Sit ups 20x DU

WOD 3/11/15

March 10, 2015 by  
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Part 1:  Back Squat 3,3,3,3,3 Part 2:  10 Rounds- 3x Jerk Driveway Sprint/Sled Pull

WOD 3/4/15

March 3, 2015 by  
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Part 1:  OTM 10 mins- 3x Power Clean and Jerk Part 2:  AMRAP 10 mins- 10x OHS (95/65) 2x MU 35x DU

WOD 2/8/15

February 7, 2015 by  
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Part 1:  OTM 10 mins- 1x Clean and Jerk (80%) WOD:  AMRAP 16 mins- 10x Back Squat (135/95) 8x Pull ups 6x Shoulder to Overhead (same bar)

WOD 1/27/15

January 26, 2015 by  
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Part 1:  OTM 10 minutes- 1x Clean and Jerk @ 80% Part 2:  5 Rounds- 10x Front Rack Walking Lunges 10x Pull ups 20x Plate Sit ups

WOD 1/8/15

January 7, 2015 by  
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10,9.8…1 Clean and Jerk Driveway Sprint after each set

WOD 1/3/15

January 2, 2015 by  
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Part 1:  OTM 6 mins- 1x Power Clean 1x Hang Power Clean 1x Front Squat Part 2:  AMRAP 10 mins- 10x Box Jumps 10x Push Jerk 10x TTB

WOD 11/4/14

November 3, 2014 by  
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AMRAP 10 mins: [1 Press, 3 Push Press, 5Push Jerk] Driveway Sprint Cash out: Tabata Hollow Rocks

WOD 10/27/14

October 26, 2014 by  
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Jerk 3,3,3,2,2,1,1+ WOD:  5 ROUNDS 5x Strict Press 10x Hollow Rocks 200m Run

WOD 10/23/14

October 22, 2014 by  
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Jerk 3,3,3,3,3 WOD: 3x [5x Press, 7x Pull ups] 800m Run or Row 3x [5x Press, 7x Pull ups]

WOD 10/14/14

October 13, 2014 by  
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Jerk 5×5 WOD:  5 ROUNDS- 5x Clean and Jerk (135/95) 25x Double Unders

WOD 9/23/14

September 22, 2014 by  
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Press 3,3,3,3,3,3,3 WOD:  AMRAP 10 mins 5x Jerk 7x TTB 9x Box Jump

WOD 9/9/14

September 8, 2014 by  
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Push Press 3,3,3,3,3 WOD:  3 ROUNDS- 400m Run 10x TTB 10x Clean and Jerk

WOD 8/3/14

August 2, 2014 by  
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15x Clean and Jerk 1 Mile Run 4x Prowler Push 800m Run 15x Clean and Jerk

WOD 7/21/14

July 20, 2014 by  
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Jerk 3,3,3,2,2,1 WOD: 3 minutes accumulated HS Hold 100 Air Squats 50 Handstand Walk Steps 100 Air Squats 30x HSPU

WOD 7/7/14

July 7, 2014 by  
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Jerk 5×5 WOD:  AMRAP 12 MINUTES: 7x Hang Power Clean 5x Thruster Driveway Sprint

WOD 6/17/14

June 16, 2014 by  
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Push Press 3,3,3,3,3 WOD:  10,8,6,4,2 Clean and Jerk 50x Double Unders after each set

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 4/7/14

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  
Filed under Workouts

Abbate 1 Mile Run 21x Clean and Jerk (155/105) 800m Run 21x Clean and Jerk 1 Mile Run

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