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WODs 261025 - 261031

10/25-10/31 Monday: Strength: 15 minutes to establish a 1 RM Back Squat WOD: 12 minute AMRAP 20 DB Front Rack Walking Lunges (2 DBs,pick weight) 10 Chest To Bar Pull-ups 5 Burpees Over The Dumbbells Tuesday: Strength: 15 minutes to establish a 1 RM Shoulder Press WOD: 4 Rounds For Time 30 American Kettlebell Swings (55/35) 15 Toes To Bar 45 Double-unders Wednesday: 12-10-8-6-4-2 Commando Pull-ups Hang Squat Cleans (95/65) Hand Release Push-ups Run 100 Meters between rounds Thursday: WOD 1: Row 1,000 Meters (easy pace) Rest 3 minutes 6 x 100 Meter Sprint Rows Rest 1:20 between sets WOD2: 5 Rounds 1 minute Front Plank 1 Minute KB Dead Bug Bicycle 40 Bottoms Up KB March (20 holding Right/Left Hand) Friday: Strength: 15 minutes to establish a 1 RM Dead-lift WOD: 8 rounds (32 intervals)  of the following:  20 Seconds Max Calorie Bike, 10 seconds rest 20 Seconds Max Box Jumps (20/20), 10 seconds rest 20 Seconds Max Alternating Hand Hang DB Snatch (pick weight) 10 seconds rest Rest 3...
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WODs 261018 - 261024

10/18-10/24 Monday: 4 Rounds for time: 50 Double-unders 20 Lunges 15 Pull-ups 10 Shoulder Press Tuesday: 40-30-20-10 Air Bike, Calories Push-ups Russian KB Swings Wednesday: Strength: 15 minutes to establish a 1RM Power Clean WOD: 12 minute AMRAP 12 Toes To Bar 24 Double-unders 6 Hang Squat Cleans (135/95) Thursday: Strength: Front Squat 3 x 7 reps Increase weight on each set WOD 3 rounds for time of: Row 15 Calories 12 Alternating DB Sntches 9 Burpees Friday: 3 Rounds For Time; 15 Russian KB Swings (55/35) 15 Box Jumps (24/20) 15 Wall Balls (20/14) Saturday: 10 Rounds For Time 9 Dead-Lifts 6 Hang Power Cleans 3 Push Jerks Run 100 Meters (Men 155/Women 105)
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WODs 261011 - 261017

10/11-10/17 Monday Strength: Power Clean 3 x 5 @ 85% WOD: 18-12-6 Back Squat (135/95) 9-6-3 Bar Muscle-up or Strict Chest To Bar Pull-ups 36-24-12 Double-unders Tuesday: Strength: Dead-lift 5 x 5 reps WOD: Every minute, on the minute, for 10 minutes: 6 Russian Kettlebell Swings (55/35) 6 Burpees Wednesday: On a 25-minute clock, Row 2000 Meters Then perform as many rounds as possible of: 10 Chest-To-Bar Pull-ups 5 Hang Squat Cleans (155/105) 5 Push Presses (155/105) Thursday: Strength: 15 minutes to work up to a heavy set of the following complex: Power Snatch +  Hang Squat Snatch + Overhead Squat WOD: 21-15-9 rep rounds for time Squat Snatch (95/65) Ring Dips Friday: 3 Rounds For Time 10 Pull-ups 15 Push-ups 20 Sit-ups 25 Air Squats 30 Calorie Row Rest 3 minutes between rounds Saturday: Run 200 Meters 21 Thrusters (95/65) 3 Rope Climbs Run 300 Meters 15 Thrusters 2 Rope Climbs Run 400 Meters 9 Thrusters 1 Rope Climb
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WODs 261004 - 261010

10/4-10/10 Monday: Strength: Snatch (full squat snatch) 5 reps @ 65% 3 reps @ 75% 2 reps @ 85% 2 reps @ 90% WOD: For max reps/calories: 2 Minutes: Air Bike (for calories) Rest 2 Minutes 2 Minutes: Burpee Box Jump-Overs (24″/20″) Rest 2 minutes 2 Minutes: Row Max Calories Rest 2 minutes 2 Minutes: Russian Kettlebell Swings (55/35) Tuesday: Strength: Shoulder Press 3 x 8 reps @ 75% WOD: 12 minute AMRAP 12 Toes-to-bar 9 Dumbbell Thrusters* 12 Dumbbell Front Rack Walking Lunges* *Use the same pair of DB's for thrusters and walking lunges Wednesday: Back Squat 3 x 7 reps @ 75% WOD  3 rounds for reps of: 1 minute: Box Jumps (24/20) 1 minute: Wall Balls (20/14) 1 minute: Row(calories) Rest 1 minute Thursday: Strength: Power Clean 3 x 7 reps @ 75% Front Squat 10 reps @ 65% 7 reps @ 75% 5 reps @ 85% WOD: Row 2,000 Meters Friday: 3 Rounds For Time: 15 Hang Power Snatch (95/65) 5 Wall Walks 30 AbMat Sit-ups Saturday: 3 Rounds For Time: 10 Strict Pull-ups 50 foot DB Farmers Carry (70's/50...
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