5th September, 2016

Olympic Weightlifting Day

Power snatch
3 – 3 – 3 – 3 – 3 reps

Snatch balance
2 – 2 – 2 – 2 – 2 reps

Squat snatch
1 – 1 – 1 – 1 – 1 reps

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3rd September, 2016

WOD

Complete as many rounds as possible in 20 minutes of:
20 double unders
10 burpees, jumping over the barbell
5 reps thrusters, (185/135-lb.)

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2nd September, 2016

WOD – A

Complete as many rounds as possible in 10 minutes of:
10 reps deadlifts, (275/185-lb.)
20 GHD sit-ups

WOD – B

For time:
30 strict muscle-ups

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30th August, 2016

WOD
Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

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29th August, 2016

Heavy Day

Overhead squat
5 – 5 – 5 – 5 – 5 reps

Front Squat
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 reps

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27th August, 2016

WOD – A

Complete as many rounds as possible in 12 minutes of:
9 reps kettlebell thrusters, (16/12-kg.)
15-foot rope climb, 1 ascent

WOD – B

4 rounds, each for time of:
800-meter run
Rest as needed between efforts.

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26th August, 2016

WOD

15 – 12 – 9 – 6 – 3 reps for time of:
Chest to bar pull-up
Clean and jerk (135/95 pound)
Push-up

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25th August, 2016

WOD
“TK”

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, (36/30″ box)
12 Kettlebell swings, (32/24-kg.)

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