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WODs

February 13-18 (WODs of the Week)

Monday, February 13, 2017

SWOD
6x3 OHS (increasing weight each set)

WOD
AMRAP 15
30 Wallballs (20/14)
20 Power Snatch (75/55)
5 Ring Muscle-ups*
*MU scale = intermediate: 2x (C2B+Dips) or beginner: 2x (Burpee+Pull Up)
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Tuesday, February 14, 2017

HAPPY VALENTINE’S DAY!!

Skill (10-15 min)
Pull ups (kipping, butterfly)

Benchmark WOD “Jackie”
1000m row
50 thrusters (45/35)
30 pull ups
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Wednesday, February 15, 2017

SWOD #1
10x3 Power Clean (building to a heavy triple)

SWOD #2
10x3 Strict Press (building)
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Thursday, February 16, 2017

WOD
10 rounds:
3 DL (315/205)
5 Strict Pull ups
7 Bench Press (205/115)
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Friday, February 17, 2017

SWOD
Bear Complex EMOM
2 “complexes” every minute.
Add weight every 3 minutes until failure.
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Saturday, February 18, 2017

WOD
5 Rounds, for max reps:
1:00 Row for Calories

1:00 Power Cleans (135/95)

1:00 Burpees over Bar
1:00 Rest

Skill Conditioning
EMOM 10

Odd: 10 TTB
Even: 10 OHS (95/65)