1600 SW 17th Ave
Ocala, FL 34471

Month

February 2013

3/01/13

      Oly every 30 sec x 10 1 power snatch + 1 Hi Hang Squat snatch @ 75% 1RM Skill Wall Walk WOD 10 Min AMRAP 6-UB Hang Power Cleans 115/85 (If you drop the bar you mus sprint 100m to continue) 2-wall walks (Nose to Wall)
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2/28/13

WOD 21-15-9 Wall Ball 20/15 Burpee over ball 400m Med ball Run
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2/27/13

Skills Pistols (1 leg squats) WOD 12-9-6-3 Pistols (2 count, alternating) HSPU
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2/26/13

Skill Rope Climbs WOD 9 Min AMRAP 25 UB DUBS 1 Rope Climb (Every round add 1 Rope Climb)
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2/23/13

Strength 5X2 Deadlifts @ 85% WOD 30 KBS 53/35 30 Wall Balls 20/14# 30 C2B Pull-ups 800m Run 20 KBS 53/35 20 Wall Balls 20/14# 20 C2B Pull-ups  (20 Min Cap)
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2/20/13

Skill Toe 2 Bar (T2B) WOD 9 minute AMRAP of: 8 Push Press 95/65 10 T2B 40 Double-Unders
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2/19/13

Strength HBBS: 3X5 @ 75%, 3X3 @ 85% (15 min Cap). WOD For time: Run 400m 3 rounds of: 5 Power Cleans 155/105# 10 HR Push-ups 15 Air Squats Run 400m 3 rounds of: 5 Power Cleans 155/105# 10 HR Push-ups 15 Air Squats Run 400m   ( 20 MIN CAP)
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2/15/13

Skill Pull Ups 7 rounds for total reps of: 2 minute AMRAP of- 30 Double-Unders ME Pullups (15 rep cap) ME Burpees Rest 1 minute
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2/14/13

“Coe” Ten rounds for time of: 10-Thrusters 95/65 10-Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash.,...
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2/13/12

Skill HSPU WOD 10-1 HSPU 100m- Plate carry between each round 45/35#
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