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WOD – Tuesday 12/24/13
Strength Christmas Eve! 9AM Class, 11AM-Noon Open Gym Warm-up all the things! Especially Snatch, HSPU, and Pull-up/Muscle-up! Conditioning Christmas Eve! 9AM Class, 11AM-Noon Open Gym
WOD – Monday 12/23/13
Strength Bench Press 5-5-3-3-2-2-1-1-1 Conditioning AMRAP10 Ladder: 1, 2, 3, 4, 5, etc. Unbroken KBS @ 53/35# *** You must complete the entire set/round unbroken
WOD – Sunday 12/22/13
Barbell Club BBG Barbell Club Snatch ME Strength Snatch Balance Double
WOD – Saturday 12/21/13
Strength Deadlift TnG 5RM Conditioning AMRAP12: 5, 10 ,15, 20, 25, etc. Deadlifts @ 155/105# (50% 5RM) 10 sec, 20 sec, 30 sec, 40 sec,
WOD – Friday 12/20/2013
Strength Handstand Practice & Shoulder Taps Conditioning AMRAP15: 10 Bag-to-Shoulder @ 60/40# 10 Over-the-Bag Burpees Max UB Handstand Hold
WOD – Thursday 12/19/13
B-boy Pocket = Unreal Skills! Strength 30 min to work up to a heavy BB Complex: Squat Clean + 4 Front Squats ME Conditioning 12
WOD – Wednesday 12/18/13
395#! Crazy! Strength Strict Pull-up/Muscle-up ME Conditioning AMRAP9 Ladder: 3, 6, 9, 12, etc. Pull-ups 3, 6, 9, 12, etc. Over-the-Box Jumps @ 24/20″
WOD – Tuesday 12/17/13
Strength Bench Press 5RM Conditioning FGB Style 3 Rds, AMRAP: 1 min HR Push-ups 1 min KBS 1 min Wall Balls 1 min T2B 1
WOD – Monday 12/16/13
Who is this Klokov guy? Strength Power Clean TnG 3RM Conditioning 5 Rds/12 min: 10 Power Cleans @ 135/95# (60-70%) 10 Lateral Bar Burpees
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