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Life changing fitness

WOD - Nov. 30, 2012 - "Mary"

11/29/2012

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Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

On Ramp: 12:00
5 Handstand Push-ups
8 One legged squats, alternating
10 Pull-ups
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WOD - Nov. 29, 2012 - Front Squats & Deadlifts

11/28/2012

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3-3-3-3-3 Front Squat

10 – 1
Front Squat
Deadlift

65% 3RM

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WOD - Nov. 28, 2012 - "Reach for the Sky"

11/27/2012

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4 rounds for time.

10 power snatches (75lbs,55lbs, 35lbs)
50’ overhead plate lunge (45lbs, 25lbs, 10lbs)
10 ring rows
10 clean and jerks (same bar as the snatches)

1 minute rest.

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WOD - Nov. 27, 2012 - Partner WOD

11/26/2012

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Partner WOD
3 Rounds for Time:

100m 1 handed KB Farmers Walk (75/55/35/25)
50 KB Swings
50 Wall Balls
50 Pushups
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WOD - Nov. 23, 2012 - "Fran"

11/26/2012

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21-15-9 of:
Thrusters
Pull Ups
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WOD - Nov. 22, 2012 - "Worming Around"

11/21/2012

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For Time:

10 – 1
Inch Worms
DB Single arm Snatch (60/40/20)
25m DB Crawl
200m run/row between rounds
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WOD - NOV 21, 2012 - "Bar Room Brawl"

11/20/2012

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5 rounds for time:

15 - Sit Ups
12 - Deadlifts
9 – Hang Cleans
6 -  push Jerk
(135/95/65/35)
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WOD - Nov. 20, 2012 - "Turkish Delight"

11/19/2012

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3-3-3-3-3
Turkish get up

Then:
5 rounds max pull ups in 1:00

5 Turkish Get Ups (each side)(55/35/25/15)

rest:1:00 between rounds
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WOD - Nov. 19, 2012 - "Team Time"

11/18/2012

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Partner WOD

3 rounds:

50 - Med ball Shoulder Clean while one partner holds bottom squat position
40 – burpees (20 each)
30 - Hand Stand Push ups while one partner holds OH bar Hold (65/35)

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WOD - Nov. 17, 2012 - "Man Makers & Run"

11/16/2012

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5 rounds for time

6 Man Makers
200m run
+
Special Finisher :0)

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