1600 SW 17th Ave
Ocala, FL 34471

Month

September 2013

9/27/13

Oly 15 min to find 1rm power clean and push jerk WOD 5 Rounds 400m run 21 Push ups
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09/26/13

Strength 5 x ME strict pull ups WOD 3 Rounds 10 KB Squat Cleans (Alternating 53/35) 20 Wall Balls 50 Dubs  
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9/25/13

WOD 25 Shoulder-2-Overhead 135/95 5 Box Jumps 24/20 20 Shoulder-2-Overhead 10 Box Jumps 15 Shoulder-2-Overhead 15 Box Jumps 10 Shoulder-2-Overhead 20 Box Jumps 5 Shoulder-2-Overhead 25 Box Jumps
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9/24/13

Strength Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95% WOD 10 Rounds 30-ft bear crawl 7-Burpees 30-ft bear crawl 7-T-2-B
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9/20/13

Skill/Strength Adv. Find 1RM 3pos squat clean (floor, hang, hip) see video Int/Beg Find 3rm pause front squat (pause 3 sec in bottom of ea squat rep) (15 min Cap) WOD 6 Rounds 30 sec Max Reps Deadlifts @ 275/185 30 sec Rest 30 sec Max Reps Push Ups 30 sec rest    ...
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09/19/13

Skill Rope Climbs WOD 4 Rounds 400M Run 20 Wall Balls 2 Rope Climbs
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09/18/13

Skill DUBS!!!!!           WOD 20 Push Press 95/65 5 Lunge (front rack) 95/65 40 Dubs 15 Push Press 10 Lunge 30 Dubs 10 Push Press 15 Lunge 20 Dubs 5 Push Press 20 Lunge 10 Dubs (20 Min Cap)
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09/17/13

Strength Deadlifts 3 @ 70%, 3 @ 80%, 3 @ 90% WOD 1 Min KB Snatches (Russian) 53/35 Then 10 Min AMRAP 12 KB Swing 6 Burpee Box Jump then 1 Min ME KB Snatches (Russian)    
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09/16/13

      Skill Hang Power Snatch efficiency WOD 5 Rounds 200m Shuttle 21Llateral bar hops 7 UB Hang Power Snatches 75/55 (if the bar is dropped athlete must complete 3 over bar burpees to continue)
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9/13/13

Skill (adv.) 5 x 3 Hi hang squat cleans + 1 split jerk @ 70% (beg/int) 5 x 3 power clean + 1 split jerk @ 70% WOD 9 min ladder 2, 4, 6, 8, etc…. squat cleans 95/65 Box jumps 24/20
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