1600 SW 17th Ave
Ocala, FL 34471

Month

November 2012

11/30/12

Skills hand stand push up (HSPU) sumo deadlift hi pull (SDHP) WOD 20min AMRAP 5-HSPU 10-SDHP (55/75) 200m-Plate Farmer Carry (15/25)  
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11/29/12

Skill KB Snatch         WOD For Time 50-KB Snatches (53/35) EMOM 5 Burpees 100-Dubs EMOM 4 Burpees 50-Front Squats (115/75) EMOM 3 Burpees
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11/28/12

Warm Up 400m-Run x2 10-KB Swings 10-Squats 10-Broad Jumps 5-Book Worms     Oly Every 30 seconds for 5 Min for 10 total reps 1-Power Clean + 1-Front Squat + 1-Push Jerk @ 75% of 1RM clean WOD 2-min ME box Jumps rest 1-min 4-min AMRAP 15-push ups 10-sit ups rest 1-min...
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11/27/12

Skills Thrusters Ring Dips WOD 4-Rounds 400m-Run 9-Pull up 9-Ring Dips 9-Thrusters
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11/26/12

Warm Up 5min Jump Rope x2 7-SL KB DL 7-KB swings 7-Squats 7-Pass Through     Oly 1) 5×1 power snatch + 2 OHSQ @ 70% of 1RM snatch WOD 10min Amrap 30-Lateral Bar Hops 15-Power Snatch (75/55) (the power snatch weight is light with the goal of going unbroken each round)
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Competition Time

Alright ladies and gents i think this will be a good first competition for anyone who has the need to compete!! Lets show them how we do in Ocala!! Check out the link below!! http://chimerachallenge.com/wp1/
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11/21/12

Warm Up 400m run then x3 10 squats 15 sec couch stretch Oly/Skill 1) 15 min to establish 1RM Front squat 2) 5×2 hip explosion exercise!!         WOD 200m run 9-box jumps (24/30) 9-Ring dips 9-Power Snatch (135/95) 200m run 7-box jumps 7-Ring dips 7-Power...
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11/20/12

          Skill Rope Climbs WOD 5-Rope Climbs 10-Wall Balls 4-Rope Climbs 15-Wall Balls 3-Rope Climbs 20-Wall Balls 2-Rope Climbs 25-Wall Balls 1-Rope Climb 30-Wall Balls Rest 2-min then  3-min AMRAP ME Burpees!!
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11/19/12

Warm Up 400m-Run x2 15-KB Swings 10-Jump Squats 5-Push ups 10-Pass Through OLY 1) 3×5 snatch grip high pull @120% of 1RM snatch 2) EMOM for 5 min 1 power snatch + 1 hang power snatch @70% of 1RM Skill Toe-2-Bar   WOD 12-Min AMRAP 5-Deadlifts (225/155) 10-Toe-2-Bar
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11/16/12

Warm Up 3min-Jump rope x3 5-kb swings 5-Pullups 5-Pushups 10-Monkey Claps Oly 1) 5×3 split strict press Skill ring dips med ball plyo push up   WOD 4-Rounds 5-Ring Dips 16-Weighted lunges (plate 45/25 overhead) 10-med ball plyo push ups 400m-Run
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