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Friday WOD

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Strength:

4 Sets of-

20 Unbroken Deadlifts

*Unbroken meaning they must be connected, and you must do the negative, I want this to be challenging for those sets of 20. You may increase weight as you go but I want you to try and get as heavy as possible.*

Metcon:

3 Rounds

50 Sit-ups

20 Front Rack Lunges (78/115)

100m Farmers Carry (35’s/55’s)

*10 minute cut-off*

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Thursday WOD

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Metcon:

For Time:

1000m Row

20 Chest 2 Bar Pull-ups

750m Row 

15 Chest 2 Bar Pull-ups

500m Row

10 Chest 2 Bar Pull-ups

250m Row

5 Chest 2 Bar Pull-ups

– Rest 2 minutes –

100 Double-Unders

40 Shoulder 2 Overhead (63/95)

75 Double-Unders

30 Shoulder 2 Overhead (63/95)

50 Double-Unders

20 Shoulder 2 Overhead (63/95)

25 Double-Unders

10 Shoulder 2 Overhead (63/95)

*27 minute cut-off. Cut-off includes rest time.*

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Wednesday WOD

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Strength: 

EOMOTM X 12 minutes

3, 3, 3, 2, 2, 2
Front Squats 

Metcon:

AMRAP X 10 minutes 

8 OAA Dumbbell Squat Snatch (55/70)

16 Wallballs (14/20 @ 9/10ft)

24 Air Squats

*At least 4 Rounds to Rx*

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Monday WOD

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Strength:

3, 3, 2, 2, 1, 1

Snatch Balance

*there is no time constraint on this. Just get the 6 sets done at the reps prescribed, increasing throughout. Try to get as heavy as you can.*

Metcon:

21-15-9

Ring Dips

Power Snatch (93/135)

*10 minute cut-off*

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Saturday WOD

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Strength:

EMOTM X 10 minutes

Odd- 6 Dumbbell Step-Ups 

Even- 6 Strict Pull-ups

*Go HEAVY as possible on the DB Step-ups and you can scale up the strict pull-ups by doing strict chest 2 bar, or adding weight*

Metcon:

“2016 Regional Event 4ish”

4 Rounds

20 Pistols

15 Power Cleans (78/115)

*12 minute cut-off*

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Murph WOD

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Happy Memorial Day!

We will be doing Murph 9, 10, 11, and 12 Monday. 

For those of you that don’t know Murph is:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Good luck and have fun. You may also do a half Murph if this looks too daunting, you will have the full hour of class to complete this. 

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Wednesday WOD

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Metcon:

For Time:

25 Deadlifts (153/225)

10 Burpee Box Jump Overs (20/24)

10 OAA Dumbbell Snatch (55/70)

20 Deadlifts (153/225)

10 Burpee Box Jump Overs (20/24)

10 OAA Dumbbell Snatch (55/70)

15 Deadlifts (153/225)

10 Burpee Box Jump Overs (20/24)

10 OAA Dumbbell Snatch (55/70)

10 Deadlifts (153/225)

10 Burpee Box Jumps Overs (20/24)

10 OAA Dumbbell Snatch (55/70)

5 Deadlifts (153/225)

10 Burpee Box Jump Overs (20/24)

10 OAA Dumbbell Snatch (55/70)

*25 minute cut-off*

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