Monthly Archives: December 2012

Monday, December 31   WarmUp: Row 500 m 3 rounds of: 20 MB stir-the-pot (10/side) 15 KB deadlifts 10 tuck jumps 100 m sprint (70% first round/85% second round/100% last round)   Strength: Shoulder Press 5 @ 65% / 5 @ 75% … Continue reading

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Saturday, December 29   WarmUp:   3 rounds of Bear Complex with increasing weight each round   Hero WOD: “Bradshaw” 10 RFT 3 handstand pushups 6 deadlifts (225/155) 12 pullups 24 double-unders

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Friday, December 28   WarmUp: Run/Row/Jump 3 rounds of: 10 tuck jumps 10 PVC OHS 10 dips 10 GHD sit-ups 3-minute timed pushup test   Strength: Wendler Week #4  Back Squat   WOD:  21-15-9 Box jumps (24/20) Deadlifts (225/155)

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Thursday, December 27   WarmUp: Dynamic Stretching Three-minute timed push-up test    Strength:  Athlete’s Choice Wendler Week #4   WOD:  Pick a Girl WOD or Hero WOD

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Wednesday, December 26   WarmUp: Dynamic Stretching Three-minute timed push-up test   Strength:  Athlete’s Choice Wendler Week #4   WOD:  Pick a Girl WOD or Hero WOD

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