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WODs

November 21-26 (WODs of the Week)

Monday, November 21, 2016

Skill technique for:
-Muscle ups
-Power Snatch

WOD
AMRAP 18
4 Bar MU (scale: 8 pull ups, counted as 4 reps)
8 Power Snatch (95/65)
16 Box Jumps (24/20)
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Tuesday, November 22, 2016

SWOD
5x3 Deadlift
—Work up to a heavy 3 reps, then do 5 sets at that weight.

WOD
EMOM 18
Min 1: 45 sec row for CAL
Min 2: 15 WB (20/14)
Min 3: 15 abmat sit ups
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Wednesday, November 23, 2016

SWOD
Push Jerk + Split Jerk
—Work up to a heavy couplet.

WOD
For 20 minutes:
Single arm (heavy) KB farmer carry the length of the pull up rig (whiteboard to ski-erg area)
+5 burpees EMOM
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Thursday, November 24th

CLOSED - Happy Thanksgiving!!
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Black Friday, November 25, 2016

—AGILITY skills—

A. Work on tall box jumps. No more than 3 reps at a given height.

B. Broad jumps. Focus on max distance each jump. No more than 3 per set.

C. Perfect form on each set. Rest 2 min between sets.
2 min HS Hold
2 min wall sit
2 min plank
2 min walking lunges
2 min pull up hang (focus on keeping scapula engaged)
——

Saturday, November 26, 2016

Warm Up WOD
2k row for time

WOD
Power Clean Party
EMOM as long as possible:
1 power clean
—Start at 40% and add 10lbs. every minute until failure.