Month: November 2012

11/30/12

A1: Close Grip Bench Press 5×5 A2: Weighted Chin Ups 5×8-12   Complete the following in any order: 3 x 250m Row 3 x 90 sec AMRAP: 5 Box Jumps Max Effort Prowler Push For Distance (50#/90#/180#) Mystery AMRAP   Our Goal/Member board is up and ready for some action! We would like all of …
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11/29/12

Rest/Make Up Day   Try this tasty Paleo dish…  

11/28/12

Find 1RM Front Squat   3 Rounds: 10 Deadlifts (275/185) 50 Double Unders   Extra: A1: GHRs: 3×12 A2: Split Squats (weighted): 3×12

11/27/12

Find a 1RM snatch (squat)   10 min AMRAP 7 Push Press @65% 1RM 7 Pull ups 7 Box Jumps (24″/20″)   Extra: Work on pull ups or rope climbs.   Great ideas from Mobility WOD for today’s warm-up.

11/26/12

A: Clean (squat) 8×1 (45 sec rest) @>75% B: Back Squat 1×20* *Use your 3×10 weight   8 min AMRAP 200 yard sprint 8 TTB 16 wall balls


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