1600 SW 17th Ave
Ocala, FL 34471

Month

October 2013

11/01/13

Oly 5 x 3 Jerk Balance WOD 3 Rounds 400m Run 20 Wall Balls 200m Shuttle run 10 hang power cleans 155/105          
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10/31/13

Skill Pull ups WOD 12 MIn AMRAP 5 C-2-B pull ups 10 Jump over box ( you may touch top) 15 pull ups 20 Box Jumps     RX+ 5 bar muscle ups 10 jump over box (no touch on top) 15 c-2-b pull ups 20 box jumps  
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10/30/13

skill Power Snatch 3 rounds for time of: 100 Double-Unders 21 Lateral Burpees (over bar) 7 Power Snatches 95/65
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10/29/13

Skill KB clean and Jerk WOD 5 rounds 10 ring push ups 20 KB clean and jerks (alt) 53/35 200m shuttle run
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10/28/13

Strength 20 Min Find 1RM Back squat WOD “Fran” 21-15-9 thrusters 95/65 pull ups
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10/25/13

Skill KB Snatch WOD 5 Rounds 14 Sit ups 14 KB snatches (alternating) 21 air squats
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10/24/13

Skill Adv. Muscle Ups Int./Beg. Pull up (kipping) WOD Adv. 7 Rounds 1 min 4 Muscle Ups then ME burpee Box Jumps Rest 1 min       Int. 7 Rounds 1 min 6 pull ups (non assisted) then ME ring push ups 1 min rest Beg. 7 Rounds 1 min 8 Pull Ups assisted then ME Push ups
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10/23/13

Skill Basic Clean and Jerk WOD 10 Clean and Jerk 135/95 400 M Run 10 Cleans 185/135 400M Run 10 Deadlifts 225/185 400M Run
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10/21/13

Skill 5 x 5 Overhead squats ( heavy but with no misses, focus on form ) WOD “Helen” 3 Rounds 400 M Run 21 KB Swings 53/35 12 Pull Ups
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8/18/13

Skill/Strength 15 min to find 3RM hang clean + 1 jerk WOD 4 Rounds 7 Power Snatches 135/95 14 lateral bar hops 21 Wall Balls
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