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Life changing fitness

WOD - April 28, 2015

4/27/2015

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Picture
Strength 1:
10:00 EMOM
5 - 10 HSPU – Even Min
5 - 10 Strict Pull ups – Even Min

Strength 2:
10:00 EMOM
2 reps Back Squat @ 80%

MetCon:
21-15-9
Hang Squat Clean
Calorie Row

Strength  Class:
Part 1:
15:00 EMOM 3 Reps
1st min: OH Squat
2nd min:  Snatch Balance
3rd min:  Squat Snatch

Part 2:
Max UB Strict TTB x3

Max UB TTB x 2

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WOD - APril 30, 2015

4/27/2015

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Strength
10:00 EMOM
3-7 Strict Toes to Bar

MetCon:
50 Cal. Row
35 Wall Ball (20/14)
50 Pull-Ups
35 Wall Ball (20/14)
50 Cal. Row


Strength  Class:
10:00 EMOM
3 Reps Bench Press @ 75%

10:00 EMOM
3 Reps Each Side DB Row

Weighted Muscle ups

3x Max L-Sit hold


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WOD - April 29, 2015 "Nukes"

4/27/2015

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Nukes

8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.


U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

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WOD - May 1, 2015

4/27/2015

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Picture
Strength:
4 Reps  10:00 EMOM
Front Rack Lunge @75 %

MetCon 1:
3 Rounds
1:00 Max Double Unders
1:00 Max HSPU

MetCon 2:
"Elizabeth"
21-15-9 reps of:
Clean (135/95)
Ring dips



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WOD - April 27, 2015

4/23/2015

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Picture
Strength
10:00 EMOM
3 Reps Shoulder Press
@ 75%

Metcon 1:
8:00 AMRAP
Fat bar C&J (110/70)

Teams of 3.
1 teammate at a time must run and collect 1 piece of equipment (4 collars, 2 bars, & 4 weight plates [2 - 45’s, 2 - 25’s RX & 2- 25’s, 2 – 10’s] until all is brought back to starting line. At which point the team must complete AMRAP of Clean & Jerk (110/70) until the 8:00 time cap is reached. Once an athlete releases their grip on the bar they may not complete another rep until another athlete has completed at least 1 good rep.

MetCon 2:
30 – 20 -10
DB Snatch (65/45)
Sit Ups


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WOD - April 24, 2015

4/21/2015

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Strength:
15:00 to Find 1RM Weighted Pull up

MetCon
"Cindy"
20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Squats

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WOD - april 21, 2015

4/20/2015

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Picture
Strength:
15:00 to Find 5RM
Jerk

 MetCon
20 minute AMRAP of:
400m Run
3 HSPU
6 C2B Pull Ups
9 KB Swings (75/55)

Strength  Class:
Part 1:
15:00 EMOM 3 Reps
1st min: OH Squat
2nd min:  Snatch Balance
3rd min:  Squat Snatch

Part 2:
7:00 EMOM:

6 Unbroken Ring Dips

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WOD - April 23, 2015

4/20/2015

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Picture
Strength
15:00 to Find 5RM
Snatch

MetCon 1:
10 thrusters 135/95
50 double unders
8 thrusters 135/95
40 double unders
6 thrusters 135/95
30 double unders
4 thrusters 135/95
20 double unders
2 thrusters 135/95
10 double unders


MetCon 2:
5:00 Max Burpees

 Strength  Class:
Back Squat
3 x 5 @ 77.5%

10:00 - Strict Muscle up work

Max UB Strict TTB x3

Max UB TTB x 2


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WOD - April 22, 2015

4/20/2015

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Picture
Sheri's Team won the Canadian National Ringette Champion. Way to go Sheri!

Strength:
15:00 to Find 5RM
Deadlift

MetCon :
“Christine”
3 Rounds 500m Row
12 Body Weight DL
21 Box Jumps (24/20)


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WOD - April 20, 2015

4/19/2015

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Picture
Strength
15:00 to Find 5RM
Front Squat

MetCon
100ft Zercher Lunges (110/70)
200ft Sled Pull (180/135)
100ft Zercher Lunges (110/70)


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