WOD 1/2

Every 1 min for 10 mins do: 1 Squat Clean, 80% 1RM 2 Hang Squat Cleans, 80% 1RM Then: 16 Squat Cleans, 95/65 lbs 4 Pistols (Alternating Legs)s 12 Squat Cleans, 95/65 lbs 8 Pistols (Alternating Legs)s 8 Squat Cleans, 95/65 lbs 12 Pistols (Alternating Legs)s 4 Squat Cleans, 95/65 lbs 16 Pistols (Alternating Legs)s…

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WOD 1/1/2014

Happy New Yearandreaocthrowdown

Max Effort Upper Body

Push Jerk : 1 Rep Max

Tate Press 4×10

Then:

Complete as many rounds as possible in 10 mins of:

1/2 Gasser
10 Ring Dips
10 Box Jumps, 30/24 in

Buyout

4×20 Triceps rollbacks

3×10 alternating kettlebell sotts press

 

WOD 12/31

Every 1 min for 10 mins:
2 Clean & Jerks, 90% 1RM
Deficit Clean Lift Off 10-10-10-10-10

Then:

3 rounds for time of:
7 Jerks, 115/75 lbs
7 Toes-to-bars
50 Double Unders

Buyout

Kettlebell Goblet Squat 10-10-10-10
(Hold Bottom for 2 seconds on every rep)

HAPPY NEW YEAR!!

new-year-2014-versus-2013-28958332

WOD 12/30

Max Effort Lower Body

Deadlift 4″ Block : 1 Rep Max

Then:

21-15-9 reps, for time of:
Back Squat, 1x bodyweight
Deadlift, 1x bodyweight
Burpees

Buyout

Straight Leg GHD 4×20

Banded Hamstring Curls 100 reps

WOD 12/28

Morrison U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is…

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WOD 12/27

Max Effort Lower Bodyvalsilydeficitdeadlifts

Sumo Deadlift : 1 Rep Max

Snatch Grip Deadlift 3×10

Then:

Power Elizabeth

21-15-9 reps of:
Power Cleans 135/95
Ring Dips
Buyout
Deficit liftoffs with snatch grip 5×20

WOD 12/26

Every 1 min for 10 mins do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM

Then:

Jeremy

21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Burpees
Buyout
Kettlebell Russian Twist 100

WOD 12/24

EMOM 10 Minutes 2 Power Clean 70% 1RM

Then

Mini DT

5 rounds for time of:

9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)

Buyout

3×20 Deficit liftoffs with snatch grip

 

WOD 12/23

Dynamic Effort Lower Body

Box Squat 10×2 at 70% 1RM
Dynamic Effort Band Conventional Deadlift 7×1 at 50% 1RM

Then:

3 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

Buyout

Banded Good Mornings 100

WOD 12/21

Working in teams of 2,3 or 4

For time: 200 Double Unders
— then —
Snatch, 5000 lbs
Clean & Jerk, 10000 lbs
— then —
200 Double Unders

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