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11/15/13

Strength WOD

Back Squat

1 Rep Max

WOD

5 Back Squats (80% 1 Rep Max)

10 GHD Sit-Ups

x5 Rounds for Time

11/14/13

Strength WOD

Hang Cleans

5-5-3-3

WOD

"Tabata This!"

20/s on 10/s off x8 rounds per movement, 1 min. rest in between movements.

Cal Row

1 Min. Rest

Air Squats

1 Min. Rest

Pull Ups

1 Min. Rest

Push Ups

1 Min. Rest

Sit Ups

1 Min. Rest

For Total Reps

11/13/13

Skill WOD

Rope Climb Variations

WOD

15 Deadlifts (155/105)

15 Deficit Handstand Push Ups (25 Lb. Plates)

15 Box Jumps (24/20)

12 Min. AMRAP

11/12/13

Skill WOD

Rope Climb Variations

WOD

50 Med Ball Cleans (20/15)

5 Rope Climbs

40 Med Ball Cleans

4 Rope Climbs

30 Med Ball Cleans

3 Rope Climbs

20 Med Ball Cleans

2 Rope Climbs

10 Med Ball Cleans

1 Rope Climb

For Time

11/11/13

SWOD

Back Squats

5-5-5

WOD

10 DB Snatches (100/70)

100m Sprint

x4 Rounds For Time

11/9/13

Hero WOD

"Loredo"

24 Squats

24 Push Ups

24 Lunges

600m Run

x6 Rounds for Time

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

11/8/13

SWOD

Zercher Squat

2-2-2-2-2-2-2-2-2-2

WOD

"Helen"

400m Run

21 KB Swings (53/35)

12 Pull Ups

x3 Rounds for Time

11/7/13

SWOD

Handstand Holds

Kipping Handstand Push Ups

WOD

7 Deadlifts (275/175)

30 Air Squats

7 Handstand Push Ups

x5 Rounds for Time

11/6/13

SWOD

(Squat) Clean

3-3-3-3-3-3-3

WOD

30 Overhead Squats (96/65)

7 Muscle Ups

20 Overhead Squats (96/65)

5 Muscle Ups

For Time

11/5/13

SWOD

Strict Press 1-1-1

Push Press 2-2-2

Power Jerk 3-3-3

WOD

50 Double Unders

10 Power Jerks (185/125)

Rest 1 Min.

5 Rounds for Time

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