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WODs

February 15-20 (WODs of the Week)

Monday, February 15, 2016

SWOD (20 mins)
Squat complex: 2 OHS + 2 FS + 2 BS
Work up as heavy as possible

WOD
EMOM 15 (3 rounds):
Min 1: 10-15 Unbroken C2B pull ups
Min 2: 10-15 Unbroken OHS 95/65
Min 3: Rest

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Tuesday, February 16, 2016

A. WOD
3 Rounds of 3 min on/3 min off
AMRAP 3-6-9-12-15-18…
Thruster 95/65
T2B

B. WOD
EMOM 10
Min 1: Cal Row 20/16
Min 2: 50 DU

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Wednesday, February 17, 2016

A. WOD
2 Rounds for max reps:
15 secs Power Snatch
45 secs Rest
25 secs Hang Power Clean
35 secs Rest
15 secs Power Jerks
45 secs Rest
25 secs Front Squat
35 secs Rest
Rx: 165/115

B. WOD
5 Rounds For Time:
5 DL 315/255
15 [Kipping] HSPU

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Thursday, February 18, 2016

SWOD
Work up to a 1RM Bench Press

Partner WOD
500m Row
20 Bench Press 225/125
750m Row
30 Bench Press 205/115
1000m Row
40 Bench Press 185/105
1250m Row
50 Bench Press 165/95
1500m Row
60 Bench Press 135/85
Divide up the work as needed. Must complete all meters/reps before moving to next. Spot partner on bench.

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Friday, February 19, 2016

Open Test 13.4
AMRAP 9 min:
3-6-9-12-15-18-21...
C&J 135/95
T2B

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Saturday, February 20, 2016

WOD
5 Rounds For Time:
30 KBS 70/53
30 Push Ups
+Cash Out: 1000m Row