20142304

Warm-Up
500 Meter Row
2 Rounds of
10 Squats
10 Push-ups
10 Walking Lunges

WOD
For Time
500m row or 400m run

Bonus
1rope climb

Then

4 Rounds
12 KB swings 70/55
12 Pull-ups

Then

Bonus
1 rope climb
500m row or 400m run

E-WOD 
Row 1km
50 pushups
row 800m
40 pushups
row 600m
30 pushups
row 400m
20 pushups
row 200m
10 push-ups

20142204

Warm-Up
2 Rounds of:
250 Meter Row
10 OHS with PVC
5 Push-Ups

WOD
5 sets each for time:
10 overhead lunges(alternating) 35#/45#
10 Pullups
300 Meters
8 Toes 2 Bar / Knees 2 Elbows
1 minute rest
*bonus: finish each movement UNBROKEN if you break start the set over.

then…

In 10 min build to a tough clean & jerk. Work on form and speed here.

Strength / Bonus WOD
4 Minute AMRAP
5 Deadlifts @ 75%
10 Goblet Squats

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20142104

Warm-Up
Junk Yard Dog
100 Meters each time you switch partners

WOD
6 Minute AMRAP
16 Double Unders
8 KB Swings 50#/35#
4 Hang Power Cleans @ 95#/135# or bonus 155#/105#

Rest 2 Minutes

7 Minute AMRAP
200 Meter Run
20 Air Squats
5 Burpees

Rest 2 Minutes

1000 Meter Run for Time.

ENDURANCE
5k ROW – teams of 2
* each partner rows 250 meters at a time

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20141804

Partner Core WOD (or 50 of each as individual)
100 Russian Twists-w/slamballs
100 weighted sit-up w-slamballs 

WOD (“pick your poison”)
“Grace”
30 clean and jerks @ 135/95
Bonus : 800m 1 min After

-OR-

E-WOD
200m run
20 DU’S
200m run
200m row
200m run
20 DU’S
200m run
200m row
200m run
20 DU’S

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20141604

WOD
3 Rounds
100 Meter Farmer Carry (with kb)
20 Wall Balls
50 Double Unders (150 singles)

ENDURANCE
1 mile run
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
1 mile run

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