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WOD Archive - October 2014

Wednesday May 14 2014
uncle beau playing with brock!!
wednesday:

1. 3 pos cleans: 1 from high hang, 1 from mid thigh, 1 from floor. work up to 55% x 1+1+1 x 2 sets. 60% x 1+1+1 x 3 sets.

2. clean pulls: work up to 85%x3, 90%x3x2

3. push press +jerk: work on dip and drive. 1+1 x 5 sets, your select the weight.

4. good mornings to a 45 degree angle only: 3 x 10 use light weight but build up.

5. 100 sit ups.

CrossFitters

Strength:
1) 1x Pause front squat + 1x front squat Work up to a 1+1 max for the day.
2) 14 minutes EMOM, perform:
5x weighted pull ups (You choose the weight)
Max distance unbroken handstand walk

Work Capacity:
1) Complete the following for time:
Buy in = 40x unbroken double unders
21-15-9 reps of: Overhead squat (95#/65#), pull up
Cash out = 40x unbroken double unders

Core:
1) 50x GHD sit ups
2) 50x hip extensions



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