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October 29, 2014

Jennifer and Doyle are Limitless.  Are you?

 

Strength- Front Squat 3-3-3-3 @ 33X2 (sets start at 65% 1 RM)

Skill Transfer/Olympic-   Clean Complex x 5 (High Hang Clean, Hang Clean, Clean)

 

 

 

WOD: 15 min AMRAP

Run 200m

10 Ball Shots

5 Pull-ups ( 10 pull-ups if you are a ninja)

 

September 18, 2014

Strength-  Front Squat 3 x5 @ heaviest 5 from last week

 

Skill Transfer/Olympic- 12 min to work up to a heavy full clean for the day

 

 

 

WOD-

4 Rounds

1-3 HSPU (scale up to deficit)

5 Ring Row

7 Front Squats @ 60% of your MOD

 

July 10, 2014

Clay with some nice jump rope form: regardless of single or double unders, keep those elbows tucked in, movement comes from the wrist, neutral spine, shoulders relaxed and vertical jump with soft knees and straight legs.

 

Iso/Stab - 4 way deadbugs 3 x 45s


MOD: A) Feet elevated ring rows 3 x max set (try to match or beat Monday's reps)
B) Front Squat 3 warm-up sets, 5@ 60%, 5@ 70%, and max reps@ 75% 1 RM
C) Power Clean + jerk (3...

June 25, 2014

MOD:

Front Squat 1, 3, or 5 RM

Push Press 1 or 3 RM

 

WOD:

3 Rounds with a Partner

50 Pull-ups

20 DB Snatch

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