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WOD 04182014

Strength:
Press 9X3

WOD:
“Nicole”
20:00 AMRAP
400 Meter Run
Max Pull Ups

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WOD 04172014

Strength:
Hatch Squat Program, Week 1, Day 2

WOD:
8:00 AMRAP
5 Thrusters 115/75
8 Over the Box Jumps

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WOD 04162014

Skill:
Hang Snatch 5X3

WOD:
4 RFT
20 Hang Snatches (75/55)
30 Double Unders

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WOD 04142014

20140221_175100

Strength:
Pull Up Improvement

WOD:
Andrew’s Birthday WOD
“Grace”
30 Clean and Jerks for time (135/95)

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WOD 04142014

Strength:
Hatch Squat Program, Week 1, Day 1

WOD:
3 RFT
100 Meter Front Rack Carry (115/75)
15 V-Ups
25 Wall Ball Shots

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WOD 04112014

Strength:
Bench Press 3X5  

WOD:
4 RFT
4 Man Makers
10 Toes to Bar

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WOD 04102014

Strength:
Deadlift 5RM

WOD:
4 RFT
15 Deadlifts (225/155)
400 Meter Run

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WOD 04092014

IMG_1098

Strength/Skill:
Jerk 6X2

WOD:
5 RFT
9 Hang Cleans (155/105)
6 Jerks
0:30 L-Hold

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WOD 04082014

Strength:
Press 3X8

WOD:
12:00 AMRAP
5 Pull Ups
10 Ring Dips
15 Kettlebell Swings

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WOD 04072014

Strength:
Squat 1RM

WOD:
“Bring Sally Up” (Squat 135/95)
Rest 3:00
50 Box Jumps

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WOD 04042014

Strength:
Push Press 3RM

WOD:
3 RFT
17 Push Press 75/55
17 Pull Ups
0:45 Plank

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WOD 04032014

Strength:
Squat 3X5

WOD:
4 RFT
8 Front Squats
10 Toes to Bar
12 Walking Lunges
14 Barbell Hops

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