cross151

Wednesday Dec 11

SWOD
Turkish Getup Skill work
…then…
KB clean skill work

WOD
In any order
-Complete 3000 total pounds Ground to overhead (for example 10 300 pound clean and jerks, 15 200# snatches, or 67 45# clean and jerks)
-30 GHD situps
-3 30s Freestanding Handstands (scale to 3 x 60s against wall)

12/10/2013
Published by cross151 at 12/10/2013
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12.11.13 WOD

Wednesday Dec 11 SWOD Turkish Getup Skill work …then… KB clean skill work WOD In any order -Complete 3000 total pounds Ground to overhead (for example […]
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12/09/2013
Published by cross151 at 12/09/2013
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12.10.13 WOD

Tuesday Dec 10 SWOD Back Squat 1×3 50% 1×3 75% 1×2 95% 1×5 75% 1×5 50% WOD 10 x 250m Row sprints Rest double time the […]
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12/08/2013
Published by cross151 at 12/08/2013
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12.9.13 WOD

Monday Dec 9 SWOD Snatch 5×2 @90-95% Then EMOM 5 2 Snatch balance (AHAP) WOD Chipper 50 KBS (53/35) 1 mile Run or Row* (*depending on […]
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12/05/2013
Published by cross151 at 12/05/2013
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12.6.13 WOD

Friday Dec 6 SWOD Animal Farm -100 ft bear crawl -100 ft crab walk -100 ft Handstand walk (3×30 s wall holds) WOD “McGhee” AMRAP 30 […]
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