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Month: November 2017

Saturday, November 25th 2017

GP WOD For time: 100 Double Unders 100 Dumbbell Snatches, pick load 75 Overhead Walking Lunge With Plates, 25/15 lbs 50 Burpee Box Jumps, 24/20 in 25 Dips 100 Double Unders *divide reps however you like, one partner working at a time   OPEN WOD *divide reps however you like, one partner working at a …
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Friday, November 24th 2017

Strength – Overhead Squat Week 3 Overhead Squat 1×5 at 40%1RM Overhead Squat 1×5 at 50% 1RM Overhead Squat 1×3 at 60% 1RM Overhead Squat 1×5 at 75% 1RM Overhead Squat 1×3 at 85% 1RM Overhead Squat 1×1+ at 95% 1RM Rest as needed between sets.   GP/OPEN WOD Diane 21-15-9 reps, for time of: …
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Thursday, November 23rd 2017

Wednesday, November 22nd 2017

Strength – Deadlift Week 3 Deadlift 1×5 at 40% 1RM Deadlift 1×5 at 50% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×5 at 75% 1RM Deadlift 1×3 at 85% 1RM Deadlift 1×1+ at 95% 1RM Rest as needed between sets. GP WOD Complete as many rounds as possible in 14 mins of: 3 Power Cleans, …
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Tuesday, November 21st 2017

Strength – Press Week 3 Press 1×5 at 40% 1RM Press 1×5 at 50% 1RM Press 1×3 at 60% 1RM Press 1×5 at 75% 1RM Press 1×3 at 85% 1RM Press 1×1+ at 95% 1RM Rest as needed between sets. GP WOD Tabata Box Jump, 24/20 in Rest 1 min Tabata Kettlebell Swing, 53/36 lbs …
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