9-26-12
Strength: 20 mins to establish a 1 RM Power Clean Or Power Clean Practice ~then~ AMRAP in 12 mins of: 3 Power Cleans, 85% 15 Hand-release push ups 30 Double-unders Note: If you cannot perform double-unders, you will do parallette …
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9-25-12
Skill: 15 mins to practice… Muscle-up / Bar Muscle-Up / Kipping / Butterfly WOD: 5 Rounds for time: 10 Chest-to-bar pull ups 10 Push Press, 135/85 10 Front Squats, 135/85
9-24-12
ME Deadlift: 2X5 @ 75%, 2X3 @ 85%, Reps @ 95% ~then~ 3 Rounds for Reps of: 1 min ME Row (calories) 1 min ME lateral jumps (parallettes) 1 min ME Burpees Rest 1 min between rounds
9-22-12
8 AM WOD In teams of 2, complete the following for time: 25 Power Cleans, 155/105 50 Push ups Sprint 100 meters 20 Power Cleans, 155/105 40 Push ups Sprint 400 meters 15 Power Cleans, 155/105 30 Push ups Run …
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9-21-12
Complete for time: 20 Push Press, 135/85 30 Pull-ups 60 Sit-ups 100 ft walking lunge 60 Sit-ups 30 Pull-ups 20 Push Press, 135/85
9-20-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If …
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9-19-12
Max Effort Back Squat: 2X5 @ 75%, 2X3 @ 85%, Max Reps @ 95% Conditioning: 3 Rounds for time of: Run 400 meters 25 Wall balls, 20/14
9-18-12
Burgener Warm up 15 mins to establish a 1 RM Clean and Jerk ~then~ AMRAP in 12 mins of: 4 Power Cleans 3 Split Jerks 7 Toes-to-bar NOTE: Power cleans and split jerks are performed at 75% of your 1 …
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