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WOD Archive for November 2013

November 7, 2013

5 Rounds
5 Thrusters 135/95
400M run with an object

November 6, 2013

1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
2) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time of:
100 Double-Unders
21 Lateral Burpees (over bar)
7 Power Cleans 155/95#

November 5, 2013

4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.
For Time
800m run
50 KBS 53/36
50 Wall Ball
50 Sit-ups
800m run

November 4, 2013

5X1 3 Position Snatch (Floor, Hang, Hip) @ 85% – rest as needed
Conditioning
3 rounds of:
1:00 ME HSPU
4:00 AMRAP of:
10 Deficit HRPU
20 Power Snatch 95/65
30 Double-Unders
 

November 2, 2013

Partner WOD

November 1, 2013

40:00 for mobility and goat work
Conditioning
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
 

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