1600 SW 17th Ave
Ocala, FL 34471

Month

January 2014

1/31/13

Oly ADV 5 x 1 power snatch + 3 Snatch Balance Int 5 x 1 power snatch + 1 snatch grip pp + 2 OHSQ BEG Snatch practice     WOD “Diane” 21-15-9 Deadlift 225/155 HSPU (scale as necessary)
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1/30/14

Skill Rope Climbs WOD 4 rounds 25 slam balls 25 Sit Ups 1 Rope climb (RX+ 2 rope climbs)
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1/29/14

WOD 5 Rounds 7 Squat Clean Thrusters (RX+ 135/95, RX 115/75, SX 95/65) 25 Dubs (RX+ unbroken, RX anyhow, SX anyhow or 75 singles)
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1/28/14

Skill Ring Dips WOD 10 Min Ladder 2,4,6,8,10,etc….. Hang Power snatch (RX+ 135/95, RX 105/75, SX 75/55) Dips (RX+ must muscle up first rep)  
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1/27/14

Strength Wendler Deadlift (remember work off of TR max 90% of 1RM) warm up- 40%x5 50%x5 60%x5 work sets – 75%x5 85%x3 95%x1+ WOD 21-15-9 Wall Balls 20/15 burpees box jumps (this is meant to be a fast pace piece 10 min cap!!)
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1/24/14

Strength 20 Min to establish 1rm Shoulder 2 OH (any how push press, push jerk, split jerk) WOD 7 Rounds 5 Shoulder 2 OH RX+135/95, RX 115/85, SX 95/65 7 Burpee Box Jump RX+30/24, RX 24/20, SX burpee over bar
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1/23/14

WOD (RX+)100 Dubs (RX)75 Dubs (SX)75 Dubs/225 Singles 25-20-15-10-5 Deadlift RX+225/155, RX 185/135, SX 135/95 50-40-30-20-10 Sit ups (RX+)100 Dubs (RX)75 Dubs (SX)75Dubs/225 Singles
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1/22/14

Skill Pull Ups WOD “Cindy” 20 Min AMRAP 5 Pull up 10 Push up 15 air squat
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1/21/14

Skill Hand Stand Push Up WOD 10-1 HSPU Hang Power Clean RX+185/135 RX 135/95 SX 115/75 (SX may scale HSPU)
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1/20/14

Strength ADV. Deadlift 40%x5, 50%x5, 60%x5, 70%x3, 80%x3, 90%x3 (%’s are based off of training max or 90% of 1RM deadlift) Beg/int Deadlift 3-3-3-3-3-3     WOD 12-9-6 Front Squat RX+ 165/115, RX 135/95, SX 95/65 S-2-OH Run 1 lap after each round
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