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

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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20141404

WOD
16min. amrap (total rounds from both partners at end)
In a team of 2.
partner #1
-Runs 400m
Partner #2
-max rounds of cindy
(5 pullups, 10 pushups, 15 air squats)
Then switch off where partner ended

E-WOD
30 Minute Time Cap
250m Row
500m Row
750m Row
1000m Row
*row in this order and add all 4 times together for score

EXTRA CREDIT
10 Minutes
Every Minute On The Minute 5 Ring Dips

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20141104

Core WOD
1 min plank
1 min wall situps
2x

WOD
10 OHS @65/95
20 pushups (bonus ring p-ups)
30 lunges (bonus with barbell)
40 K2E (bonus T2B)
50 air squats (NO BARBELL)
10 Snatches @65/95

Strength
Front Squat – heavy single
Snatch – heavy single
Clean & Jerk – heavy single
(Be smart, work on form with partners/coaches)

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