1600 SW 17th Ave
Ocala, FL 34471

Month

April 2013

5/1/13

WOD 12 Min Ladder 2 burpees 2 KB Goblet squats 2 KB sdhp 2 KB swings 2 KB snatches (Every round you add 2 reps)
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4/29/13

Oly Every 45 sec x 8 1 Power snatch + 2 OHSQ @ 70% WOD 20 UB Dubs then 1-10 Ring Dips 10-1 Front Rack Barbell Lunges 95/65 (2 count) then 20 UB Dubs
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4/26/13

Skill HSPU WOD 3-Rounds (24 min cap) RX+ 12-Deficit HSPU (45# plate each side) 15-T2B 800m-Run   RX 9-HSPU 12-T2B 800m run Scaled 12-Mod or Plank HSPU 12-Knee Raises 800m-Run
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4/24/13

OLY Every 45 sec x 8 1 power clean + 1 Hi Hang squat clean + 1 Push Jerk @ 75% WOD 9 Minute AMRAP: 225/155# Deadlift, 12 Reps 25 CONSECUTIVE Double Unders. 8 Burpee Jump Over Box
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4/19/13

-Coach Joey will be competing at Raid Games!!! Coach Devin will be in for all classes today and tomorrow!! -ALSO Coach Renee and athletes Kevin McClasky and Kelvin Deleon will be competing as well!! Strength Deadlift warm up 3@70% 3@80% 3@90%     WOD 50 UB Dubs 40 wall...
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4/18/13

WOD 1-5-1 Bear Complex 135/95 Burpee Box Jump        
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4/17/13

Oly 5min EMOM 1 squat Clean/Jerk then 2 min amrap squat clean/jerk @ 80% WOD Tabata Dubs Ring dips Toe 2 Bar 1 min rest between each tabata
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4/16/13

Skill Rope Climb WOD 12 MIN AMRAP 100m tire Flip 1, 2, 3, 4, 5, etc…. Rope Climbs                  
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4/12/13

Strength Deadlifts 5 @ 65%, 5 @ 75%, 5+ @ 85% WOD 10 Rounds 15 Deadlifts 135/95 15 HR Push Ups (20 min Cap)
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4/11/2013

Skill 5 attempts to establish max broad jump (15 Min Cap) WOD 9 Min amrap 2, 4, 6, 8, etc… Overhead plate lunges 45/25 Box Jumps
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