1600 SW 17th Ave
Ocala, FL 34471

Month

November 2013

11/27/13

Skill Beg/Int Pull ups/Ring Dips ADV Muscle ups WOD rx 3 rounds 7 muscle ups 10 clean and jerks 155/105   SX 3 rounds 5 Pull ups 5 Ring Dips 10 Clean and jerks 135/95
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11/26/13

Skill Rope Climbs WOD For Time 50 Wall Balls 2 Rope Climbs 50 Box Jumps 2 Rope Climbs 50 slam balls 2 Rope Climbs 50 burpees
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11/25/13

Skill Clean (adv./int. squat, Beg. power) WOD RX 9 min 2,4,6,8,10,etc…… squat cleans 135/95 15 UB Dubs Between each round SX 9 min 2,4,6,8,10, etc…… power cleans 95/65 15 Dubs between each round
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11/22/13

Strength establish 1RM Snatch!! WOD 4 rounds 10 Toe 2 Bar (beg sub 20 sit ups) 10Russian KB snatch R (53/35) (Beg. sub KB swings) 20 Dubs 10 Russian KB snatch L (53/35) (Beg. sub KB swings) Run 1 Lap
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11/21/13

Skill Pistol Squat (one leg squat) WOD 10 Rounds 1min 10 alternating pistols ME burpee box jump 30/24 rest 1 min
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11/20/13

strength Establish 1rm strict shoulder to overhead WOD Run 4 Laps 10 Wall Balls Run 3 Laps 20 Wall Balls Run 2 Laps 30 Wall Balls Run 1 Lap 40 wall balls
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11/19/13

Skill Ring Dips WOD 21-15-9-9-15-21 ring dips oh plate lunges 35/45  
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11/18/13

Strength Backsquat 5@75% 3@85% 1+@90%           WOD 17 Min AMRAP 40 Burpees 30 Snatches 95/65 30 Burpees 30 Snatches 20 Burpees 30 Snatches 10 burpees AMRAP of Snatches @ 95/65
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11/15/13

Skill Handstand Push up HSPU WOD “Diane” 21-15-9 deadlifts 225/155 HSPU
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11/14/13

Skill/Strength 5 x ME strict pull ups (adv C2B strict) WOD 5 rounds 2 min 200m shuttle run then ME pull up rest 1min RX+ 5 rounds 2 min 400m run then ME bar Muscle up rest 1 min
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