11142013

SKILL

EMOM – 12 minutes
2 power snatches

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WOD

3 minutes at each station:

1. GHD sit-up
2. Db snatch 55/35 or kb 53/35
3. Rope climb

Rest 3 minutes
Repeat for 2 minutes each station

11132013

Skill

7 minute practice
Bar pullover

——

WOD

Ten rounds for time:
1 Clean and Jerk 185/125 (any style)
2 burpee bar pull over
6 alt pistols

11122013

Skill

Review the power snatch

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WOD

18 min cap

Row 20 calories
30 burpees
40 power snatch 115/75
50 Toes to bar
50 yard Walking lunge overhead plate 45/35
50 yard Sprint

11112013

SKILL

Tabata hollow rock

WOD

“GATOR”
*** In Honor of U.S. Army Specialist Christopher “Gator” Gathercole ***
8 Rounds
5-Front Squats 185#/125#
26-Ring Pushups

10312013

Coach Ben is a peculiar person. He doesnt celebrate Halloween. But Halloween is scary! So here is a scary workout!

Skill: 10 minutes of practice:
Skin the cat

Wod: 35 min cap.
5 rounds
10 squat snatch 135/95
20 knees to elbows
30 box jumps
Rest 2 min

Snatch should be scaled to no more than 80% of athletes 1 rm.

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