1600 SW 17th Ave
Ocala, FL 34471

Month

July 2013

8/01/13

Skill Bar Muscle Up/Pull UP WOD ADV 3 Rounds 15 Push Ups 30 KB swings 5 Bar Muscle ups Int/Beg 3 Rounds 20 Push ups 30 KB swings 10 Pull Ups
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7/31/13

Skill Hand stand push up WOD Diane 21-15-9 Deadlifts 225/155 HSPU
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7/30/13

Skill Rope Climb 9 Min Ladder 10, 20, 30, 40, 50, etc…. Dubs complete one rope climb after each set of jump rope
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7/29/13

Skill every 45 sec x 7 ADV 1 power snatch + 1 Hi hang squat snatch 95/65 Beg/int 2 Hang power snatch + 1 snatch grip push press 45/35 WOD 3 rounds 400m Run 20 Burpees
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7/27/13

WOD “Angie” For time: 100 Pull-ups 100 Push-ups (HR) 100 Sit-ups 100 Squats (You must complete one movement before you move to the next)  
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7/26/13

Skill Split Jerk Practice (light to moderate weight) WOD 2 min ME burpee 2 min rest 2 min ME box jump 2 min rest 2 Min ME burpee box jump 24/20
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7/25/13

Skill Ring Dips WOD 5 Rounds 50 Dubs 10 Ring Dips
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7/24/13

WOD “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/15 pound ball
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7/23/13

Skill Snatch WOD 5 Rounds 25 Dubs 5 Snatch Complex 95/65 ( complex includes 1 of each, squat snatch, hang squat snatch, OHSQ)        
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7/22/13

Strength Establish 1RM Back squat WOD 3 Rounds 800m RUN 25 NON STOP KB swing If KB stops at any point the athlete must complete 5 burpees to continue If KB is dropped from the top of the swing athlete must complete 20 burpees (in other words DO NOT DROP KB FROM TOP POSITION) 20...
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