1600 SW 17th Ave
Ocala, FL 34471

Month

December 2012

12/28/12

Strength 15min to establish 1RM Deadlift Skill KB Snatch WOD 3 rounds for time of: 30 KB Snatches 24/16kg (15l/15r alternating) 20 Wall Balls 20/14#
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12/27/12

Skill Butterfly PullUp WOD “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups (Score is total # of pullups)
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12/26/12

OLY 1) Every 30 seconds (11 total reps): 1 Power Snatch @ 80% (of max Snatch) 2) Every 30 seconds (11 total reps): 1 Power Clean @ 80% (of max Clean) WOD 3 rounds for time of: 800m Run 10 Push Press 135/95#
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12/26/12

1) Every 30 seconds for 5 minutes (11 total reps): 1 Power Snatch @ 80% (of max Snatch any style) 2) Every 30 seconds for 5 minutes (11 total reps): 1 Power Clean @ 80% (of max Clean any style) -then- 3 rounds for time of: 800m Run 10 Push Press 135/95#  
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12/21/12

            Oly 10 x every 30 sec 2 Deadlifts @ 75% of 1RM WOD 15 Pullups 7 Push Press 155/105# 12 Pullups 5 Push Press 155/105# 9 Pullups 3 Push Press 155/105# -then- 100 Double-Unders For time.
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12/20/12

            2 minutes ME KB Swing 24/16kg -then (no break)- 8 minute AMRAP of: 8 Box Jumps (24/20) 16 OH Walking Lunges 45/25# (plate) 24 Pushups (hand release) -then (no break)- 2 minutes ME KB Swing 24/16kg
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12/19/12

OLY 10 x every 30 seconds 1 power clean + 1 front squat @70% WOD For Time 100- Lateral Bar hops 100-Tire Flips 100- Lateral Bar Hops
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12/18/12

Skill Hand Stand Push Ups WOD 7 MIN AMRAP 12-HSPU 24-Jumping Squats (45/35)  
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12/14/12

Oly 7×2 Split Jerk at 1rm shoulder 2 overhead Skill Hang Power Snatch WOD 10-1 Hang Power Snatch (95/65) Overhead Squat (95/65) In Between each round 5 over bar burpees workout finishes with burpees        
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12/13/12

SKILL Muscle Ups WOD 15-min AMRAP 100m-Plate Carry (45/35) 2-Muscle ups                        
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