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WOD 7/28/14

July 27, 2014 by  
Filed under Workouts

21-15-9 Complex 8x Deadlift (155/105) 7x Clean 6x Snatch 8x Pull ups 7x CTB Pull ups 6x Bar MU 6x DL 5x Clean 4x Snatch 6x Pullups 5x CTB Pull ups 4x Bar MU 4x DL 3x Clean 2x Snatch 4x Pull ups 3x CTB 2x Bar MU  

WOD 7/27/14

July 26, 2014 by  
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5 Rounds: 3x Hang Power Snatch 25x DU 6x OHS 25x DU

WOD 7/13/14

July 12, 2014 by  
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Muscle Snatch:  1,1,1,1,1 Power Snatch:  3,3,3,3,3 Snatch:  5,5,5,5,5

WOD 7/5/14

July 5, 2014 by  
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30x Power Snatch 300m Run 20x Power Snatch 200m 10x Power Snatch 100m

WOD 6/29/14

June 28, 2014 by  
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Part 1:  OTM 12 mins- 1x Power Snatch 1x Hang Power Snatch 1x Hang Squat Snatch Part 2:  5 Rounds- 5x OHS 200m Run

WOD 6/3/14

June 2, 2014 by  
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Part 1:  OTM 10 minutes 1x Hang Power Snatch, 1x Hang Squat Snatch Part 2:  10,9,8,7,6,5,4,3,2,1 Power Snatch 200m Run after evens

WOD 5/4/14

May 3, 2014 by  
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Part 1: OTM 8 minutes: 1x Power Snatch 1x Squat Snatch Part 2: Complete in teams of 2, 1 bar per team: 400m Farmers Carry (both partners holding) 75x Power Snatch 400m Farmers Carry

WOD 4/24/14

April 23, 2014 by  
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5 Rounds: 3x Power Snatch 15x OHS 400m Run

WOD 4/9/14

April 8, 2014 by  
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OHS 3,3,3,3,3 WOD:  3 Rounds- 10x Power Snatch 10x Lateral Barbell Jumps 200m Run 1 rope Climb or Prowler Push

WOD 3/27/14

March 26, 2014 by  
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Part 1:  OTM 10 Minutes: 3x Hang Power Snatch Part 2:  5 Rounds- 200m Run 7x Dips

WOD 2/20/14

February 19, 2014 by  
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AMRAP 15 minutes: 5x Hang Power Snatch 7x OHS 200m Run

WOD 1/18/14

January 17, 2014 by  
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AMRAP 10 minutes: 1x Power Snatch 1x Squat Snatch 1x OHS 20x Double Unders

WOD 12/30/13

December 29, 2013 by  
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Part 1: Snatch 2,2,2,2,2,2,2 Part 2: 30x Back Squat 30x Push Press 30x Thrusters ****Decrease load with each skill

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 11/15/13

November 15, 2013 by  
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4 Rounds: 5x Hang Power Snatch 15x Box Jump 400m

WOD 11/7/13

November 6, 2013 by  
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OTM 20 Minutes: Odd Minutes: 2x Hang Power Snatch Even Minutes:  2x Hang Squat Snatch Cash out:  1000m Run or Row

WOD 10/23/13

October 22, 2013 by  
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Deadlift 1,1,1,1,1,1,1 WOD:  4 Rounds- 7x Power Snatch 10x Pull ups 200m Run

WOD 10/16/13

October 15, 2013 by  
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Part 1:  OTM 10 minutes 3x Hang Power Snatch Part 2:  10,9,8…1 Handstand Push ups Driveway Sprint after each set

WOD 9/26/13

September 25, 2013 by  
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Deadlift 1,1,1,1,1,1,1 WOD:  AMRAP 12 minutes: 6x Hang Squat Snatch 12x Box Jump

WOD 9/17/13

September 16, 2013 by  
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Deadlift 3,3,3,3,3, WOD: 1000m Run or Row 30x Hang Power Snatch 1000m Run or Row

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