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Life changing fitness

WOD - May 1, 2014

4/30/2014

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Picture
Strength 1:
Weighted Pull Ups
3-3-3-3-3

Strength 2:
5x
20m Farmers Walk

MetCon:
10:00 AMRAP
10 DB Snatch (65/40)
10 C2B Pull Ups

Bonus Strength/Conditioning:
Max Sled pull
25m in :30

Mobility Bonus
10:00 Shoulder Mob
10:00 Hip Flexor Mob


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WOD - April 30, 2014

4/29/2014

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Picture
Strength:
Hang Clean
3-3-3-3-3

MetCon:
10-9-8-7-6-5-4-3-2-1
Power Clean (185/135)
Ring Dips

Bonus Conditioning:
Row 2k

Strength Bonus:
Wide grip bench press
4-4-4-4-4


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WOD - April 29, 2014

4/28/2014

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Picture
Strength:
Back Squat
5– 5 – 5 – AMAP
@ 80% 

MetCon:
10 – 1
Front Squat
Deadlift
(185/125)

Bonus Conditioning:
100 Double Unders
900m Row
80 Double Unders
700m Row
60 Double Unders
500m Row
40 Double Unders
300m Row
20 Double Unders
100m Row

Bonus Strength:
OH Squat
5-5-5-5-5 w/ :04 at bottom of Squat

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WOD - April 28, 2014

4/27/2014

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Picture
Strength:
Push Press
5-5-5- AMAP @80 1rm

Metcon:
For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

Bonus Conditioning:
3 rounds
Run 500m
20 Burpees

Bonus Strength:
Weighted Pull Ups
3-3-3-3-3

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WOD - April 25, 2014

4/24/2014

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Picture
Strength:
Deadlift 
8 – 8 – 8 – AMAP
@ 70% 1RM

Metcon:
20:00 AMRAP
Run 500m
15 Deadlift (275/185)
25 Box Jump (30/24)

Bonus Conditioning:
Row 100 Cal
100 Sit Ups
Row 100 Cal
100 V-ups


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WOD - April 24, 2014

4/23/2014

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Picture
Strength:
Weighted Pull Ups
4-4-4-4-4

MetCon:
10 Rounds
10 Burpee Pull ups
20 Double Unders

Bonus Strength/Conditioning:
Max Sled pull
25m in :30


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WOD - April 23, 2014

4/22/2014

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Picture
Strength:
Muscle Squat Snatch
4-4-4-4-4

Metcon 1
21-15-9
KB Swing (75/55)
Push Up

Rest 5:00

MetCon 2
21-15-9
Squat Clean (135/95)
Burpee

Bonus Strength:
DB Bulgarian Split Squat
4-4-4-4-4

Bonus Conditioning:
Run 2k


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WOD - April 22, 2014

4/21/2014

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Picture
Strength:
Push Jerk
8-8-8-8- AMAP @70 1rm

WOD:
AMRAP 20 Minutes
10 T2B
15 Shoulder to OH (115/75)
20 Box Jump Over (24/20)

Bonus Conditioning:
5 rounds
10 KB Swings (55/35)
20 Sit Ups
10 KB Swings (55/35)
20 Hollow Rock

Mobility Bonus

10:00 Hip mob/rehab

10:00 Ankle Mob


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WOD - April 21, 2014

4/20/2014

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Picture
Strength:
Back Squat
8 – 8 – 8 – AMAP
@ 70% 1RM

Metcon:
3 Rounds
10 Front Squats (155/85)
20 Chest to Bar Pull ups
50 Double unders


Bonus Conditioning:
Row 1000m
25 burpees
Row 1000m
25 Burpees    

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WOD - April 17, 2014 "Happy Birthday Liam"

4/16/2014

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Picture
MetCon 1: "Liam's 18"
17 Double Unders
18 Hang Clean (95/65)
17 Double Unders
18 Push Press (95/65)
17 Double Unders
18 Push Ups
17 Double Unders

Strength
SUMO Deadlift
10-10-10-AMAP @65%

MetCon 2:
10:00 AMRAP
(non working partner must hold Plank)
Switch Partners each Round

5 DeadLift (225/155)
10 Burpees
20 Double Unders

Strength Bonus:
5:00 AMRAP
5 C2B Pull Ups
5 Power Clean (185/135)

Conditioning Bonus:
5 rounds:
20 Double Unders
10 KB Swings (55/35)
5 Burpees

Happy Birthday Liam!

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