7th October, 2016

WOD
Heavy Day

Shoulder press
1 – 1 – 1 – 1 – 1 – 1 – 1 reps

Weighted pull-up
1 – 1 – 1 – 1 – 1 – 1 – 1 reps

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5th October, 2016

WOD

Complete as many rounds as possible in 15 minutes of:
10 burpees
20 wall-ball shots, (20/14-lb. ball)

Right After Finish, Run 800m Fast.

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4th October, 2016

WOD – A
Split jerk
1 – 1 – 1 – 1 – 1 – 1 – 1 reps

WOD-B
15 – 12 – 9 reps for time of:
Thrusters (135/95-lb)
Weighted pull-ups (45/25-lb)

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3rd October, 2016

WOD

Complete as many rounds as possible in 15 minutes of:
10 Push presses (135/95-lb.)
15 box jumps (24/20″)
20 toes-to-bars

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1st October, 2016

WOD

2 rounds for time of:
34 push-ups
34 deadlifts, 135 lb.
34 box jumps, 24-inch box
34 clean and jerks, 95 lb.
34 burpees
34 wall-ball shots, 20-lb. ball
34 pull-ups

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30th September, 2016

WOD

Complete as many reps as possible in 8 minutes of:
115-lb. shoulder presses
Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:
205-lb. hang power cleans
Each time you break, perform 30 squats

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29th September, 2016

WOD
Nate

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 reps kettlebell swings (32/24-kg.)

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