WOD

1/31/17 Comp

Competition Class Barbell: Every :90 for 20 min Power clean TNG squat clean Hang squat clean Jerk Metcon Courtesy of Comp train 21-15-9 Squat snatch (95/65) (115/80) C2B pull ups 18 min cap Rest 5 min EMOM 16 Even: 10-15 cal bike Odd: 8 ring dip Core: 4min hollow/arch Rotate every :30
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1/31/17

Strength Every :90 for 20 min Power clean TNG squat clean Hang squat clean Jerk Start around 55% and add weight as much as possible Courtesy of Comp train 21-15-9 Squat snatch (95/65) (115/80) C2B pull ups 18 min cap Core: 4min hollow/arch Rotate every :30
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1/30/17

Strength: Work to a 1rm back squat Percentage suggestions Barbellx10 5@45% 3@60% 1@70 1@80 1@90 1@95% 1@1.025% Metcon: 80 DB snatches (55/35) 70 T2B 60 cal row 50 thrusters (95/65) 20 min cap
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1/28/17

FREE SATURDAY 9am Members Class 8am With a partner 1 person working at a time 50 burpees 1 mile relay sprint (200m at a time 50 front rack DB lunges 2000m row sprint (250m at a time) 50 front rack DB lunges 100 cal airbike 50 burpees 40 min cap
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1/27/17

Strength Deadlift de load 6×3 @65-70% of true max Metcon 14 min AMRAP 10 Hang power clean (135/95)(155/105) 5 M-up ( mod to 10 strict pull ups) 10 Bar facing burpee Core/finisher: 4 rounds 20 UB kb swings (53/35) 1 min plank
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1/26/17 Comp

Competition Class EMOM 15min Power snatch TNG squat snatch Hang squat snatch Start around 55% Add weight gradually throughout the EMOM Metcon For time 50 Ohs (95/65) 25 strict hspu (50 push ups) 50 sdhp (95/65) 25 cal bike 50 ohs (95/65) 20min cap Skill/Finisher 1-2 Legless rope climb
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1/26/17

Strength EMOM 15min Power snatch TNG squat snatch Hang squat snatch Start around 55% Add weight gradually throughout the EMOM Metcon For time 50 Ohs (95/65) 25 strict hspu (50 push ups) 50 sdhp (95/65) 25 cal bike 50 ohs (95/65) 20min cap
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1/25/17

Strength Deload Strict Press 6×3 @65-70% Focus is on barbell speed! Metcon: EMOM 21 min 1. 18 wall balls (20/14) 2. 15 T2B 3. 12 box jump over (24/20) Adjust reps if you fall off but keep it challenging! Core: 3 rounds 25 abmats 25 Russian twists
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1/24/17 Comp

Competition Class Barbell: EMOM 15 min 1 clean +2 jerks Start around 55% Increase in weight gradually Strength: Bench Press 6×3@70% Strict Weighted pull up 5×5 Metcon: 3 rounds of 40 double unders 30cal row (25 cal bike) 20m hs walk (about 60 ft) (5 wall walks) 10 squat clea
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