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WOD Archive - October 2014

Thursday March 15 2012
check the bar path off the ground
thursday

OLMYPIC WEIGHTLIFTERS

1. bs: 70%x3 reps x 10 sets.

2. fs: 70%x3 x 3 sets.

3. sit ups. 50 weighted sit ups

4. 25 chin ups

CROSSFITTERS

Warm Up: 4 Rounds: 50x Step ups (15in-17in box), 10x push ups, 10x sit ups, stretch or dynamic movement of your choice.

W.O.D.: "Fight gone bad"...but heavier! 3 Rounds, complete 60 sec of work at each of the following stations...
Row (Calories)
2 for 1 Wall ball (20#/12#)
Sumo deadlift high pull (95#/65#)
Box Jump (30in/24in)
Push Press (115#/95#)
Rest

Extra Credit: Tabata row. (Goal is over 1,000m...if you fail to meet this goal, perform a 1 mile run penalty)

Durability: Stretch, myofascial release, ice bath.

*Note: Tomorrow is a rest day, and I will program the 12.4 open workout on Friday, so prepare as needed.



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