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WOD

Wednesday 3.30.16

Posted on 29. Mar, 2016 by in WOD2

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Complete each of the following with a 4 minute running clock:

400 M Run
Row for Max Cals in the time remaining
Rest 1 minute…

400 M Run
Max Rope Climbs in the time remaining
Rest 1 minute…

400 M Run
Max Handstand Push Ups in the time remaining
Rest 1 minute…

400 M Run
Max DB One Arm Snatches (70/50 alternating) in the time remaining

“A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.”~Herm Albright

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Tuesday 3.29.16

Posted on 28. Mar, 2016 by in WOD2

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3 rounds for time of:

600 M Run
30 Wall Balls (20/14)
20 Box Jumps (24/20)
10 Chest to Bar Pull Ups

1) 3 x 3 Front Squat + 6 Back Squats

“Presence is more than just being there.”~Malcolm S. Forbes

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Monday 3.28.16

Posted on 27. Mar, 2016 by in WOD2

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Complete the following with a 14 minute continuously running clock:

“Grace”

30 Power Clean and Jerks (135/95)

At the 6 minute mark complete as many rounds and reps as possible of:

“Annie”

50-40-30-20 and 10 reps of:

Double Unders
Ab Mat Sit Ups

Rx’d + (165/110)

“A door opens to me. I go in and am faced with a hundred closed doors.”~Antonio Porchia

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Sunday 3.27.16

Posted on 26. Mar, 2016 by in WOD2

Rise Again

Rest Day

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb. There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay. Then go quickly and tell his disciples: ‘He has risen from the dead and is going ahead of you into Galilee. There you will see him.’ Now I have told you.”

So the women hurried away from the tomb, afraid yet filled with joy, and ran to tell his disciples. Suddenly Jesus met them. “Greetings,” he said. They came to him, clasped his feet and worshiped him. Then Jesus said to them, “Do not be afraid. Go and tell my brothers to go to Galilee; there they will see me.”~Matthew 28:1-10

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Saturday 3.26.16

Posted on 25. Mar, 2016 by in WOD2

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10 rounds not for time of:

2 Cleans (must reset between each rep)
10 Toes to Bar

Complete 10 sets with the load increasing every set.  Immediately perform 10 Toes to Bar after each set of Cleans.  There is no time component for the workout.  Rest as long as needed between sets, but load must increase every set.

1) Every minute on the minute for 12 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2

Now if we died with Christ, we believe that we will also live with him.  For we know that since Christ was raised from the dead, he cannot die again; death no linger has mastery over him.  The death he died, he died to sin once for all; but the life he lives, he lives to God.  In the same way count yourselves dead to sin but alive to God in Christ Jesus.~Romans 6:8

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Friday 3.25.16

Posted on 25. Mar, 2016 by in WOD2

Hopper

21-18-15-12-9-6-3 reps for time of:

Thrusters
Bar Facing  Burpees

Compare to 3.28.14

View standards for 16.5 HERE

He then began to teach them that the Son of Man must suffer many things and be rejected by the elders, the chief priests and the teachers of the law, and that he must be killed and after three days rise again.~Mark 8:31

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Thursday 3.24.16

Posted on 23. Mar, 2016 by in WOD2

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For time:

800 M Run (MMS)
200 M Farmer’s Carry (AHAP)
Row 1000 M
200 M Farmer’s Carry (AHAP)
30 Overhead Squats (95/65)

Rx’d + (135/95)

More Isn’t Always Better

“Anything you lose automatically doubles in value.”~Mignon McLaughlin

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Wednesday 3.23.16

Posted on 22. Mar, 2016 by in WOD2

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5 rounds for time of:

4 Muscle Ups
8 Power Snatches (115/80)
24 Double Unders

Rx’d + (135/95)

1) Bench Press 10-5-10-5

2) 4 rounds not for time of:

3 Way Push Ups x 7-12 reps

“Luck is being ready for the chance.”~James Frank Dobie

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Tuesday 3.22.16

Posted on 21. Mar, 2016 by in WOD2

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With a 21 minute continuously running clock complete:

7 rounds of:

Every minute on the minute complete:

Minute 1-Row 15/12 Cals
Minute 2-10 Thrusters (95/65)
Minute 3-12 Box Jumps (24/20)

1) Front Squat 5-5-5-5-5 (climbing)

“Finish each day and be done with it.  You have done what you could.  Some blunders and absurdities no doubt crept in; forget them as soon as you can.  Tomorrow is a new day; begin it well and serenely and with too high a spirit to be cumbered with your old nonsense.” ~Ralph Waldo Emerson

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Monday 3.21.16

Posted on 20. Mar, 2016 by in WOD2

work

As many rounds and reps as possible in 5 minutes of:

5 Power Cleans (135/95)
5 Burpees
Rest 1 minute

As many rounds and reps as possible in 4 minutes of:

3 Power Cleans (155/105)
5 Burpees
Rest 1 minute

As many rounds and reps as possible in 3 minutes of:

1 Power Clean (185/125)
5 Burpees

Rx’d + (185/125…205/140…225/155)

Compare to HERE

1) Every minute on the minute for 7 minutes of:

10 Toes to Bar

“If you can find a path with no obstacles, it probably doesn’t lead anywhere.”~Frank A. Clark

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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