Dave
Wednesday October 24th
Strength: Snatch + Hang Snatch
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Every 2 minutes for 20 minutes, build in weight
WOD: 12/27/2010
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3 Rounds For Time
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50 Double Unders
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15 Power Cleans (155/105)
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10 Thrusters (155/105)
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Brian
Tuesday October 23rd
Strength: Pause Front Squats, 34×1
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3-3-3-3-3
WOD: 12 min AMRAP
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5 Handstand push ups
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10 alternating pistols
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20 KB Snatches (RX+53/35) (Rx Alt. DB 50/35)
Renee
Monday October 22nd
Strength: Clean and Jerk
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2 C&J every 2 minutes x 20 min
WOD: 21-15-9 reps for time:
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Pull Ups
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Deadlifts (225/155)
Cynthia
Friday October 19th
Strength: Back Squat
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7-7-7
WOD: For Time
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500m Row
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21-15-9
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Power Clean (Rx+ 135/93, Rx 95, 63)
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HSPU
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250m Row
Bob
Thursday October 18th
Strength: Bench Press + Pendlay Row
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Bench Press
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5-5-5-5-5
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Pendlay Row
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5×5
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WOD: For time
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100 Burpee Box Jumps (24/20″)
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