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12/22/2012 – WOD

“12 Days Of Christmas”
1 Power Snatch 135/95lb
2 Box Jumps 30/24″
3 HR Push-ups
4 Pull-ups
5 Toes To Bar
6 Burpees
7 Air Squats
8 Sit-ups
9 KB Swings 70/53lb
10 Wall Balls 20/14lb
11 Calorie Row
12 Clean n Jerk 135/95lb

WOD Notes: The workout is performed like how the song is sung.

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12/21/2012 – WOD

MAKE-UP DAY!

—Come in and do a WOD that you missed this week. Tomorrow we will be doing the “12 Days Of Christmas”, so be prepared for a good workout!

Reminder: Christmas Party is tomorrow at 7pm @ the Shanley’s House. Let me know if you have any questions or need directions. Be prepared for a great time!

12/20/2012 – WOD

Strength
Front Squat 1×5, 1×3, 2×2, 2×1 (Find 1RM)

Conditioning
“Fran” (Benchmark WOD)
21-15-9 Reps of:
Thrusters 95/65lb
Pull-ups

Buy Out: 2x(1 min sprint on air dyne)

WOD Notes: This WOD is designed for high power output (short time domain 2-8 min). Choose weight and band that will help you complete this WOD in under 10 min. Compare to 9/20/12

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12/17/2012 – WOD

Strength
10 Min To Find 1RM Hang Power Clean

Conditioning
15 Min AMRAP
4 Hang Power Clean 205/135lb (75% of 1RM)
8 GI Janes
16 Overhead Walking Lunges 45/25lb Plate

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Erick doing work on the GI Janes

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Tina – Nice overhead lunges

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Steve – Great work on the hang cleans

12/15/2012 – WOD

Strength
Thruster 1×5, 2×3, 3×1 (Find a 1RM) *Increase load with every set

Conditioning
10 Thrusters 155/115lb (65-70% of 1RM)
20 Chest To Bar Pull-ups
30 Burpees
40 KB Swings 53/35lb
50 Cal Row
40 KB Swings 53/35lb
30 Burpees
20 Chest To Bar Pull-ups
10 Thrusters 155/115lb (65-70% of 1RM)

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12/14/2012 – WOD

Conditioning
5 Rounds For Time
6 Tire Flips (Do 10 If paired with a partner)
8 Bench Press 195/115lb (70% of 1RM)
250m Sprint Run
Rest 2 min between rounds
***Score = Total time for all 5 Rounds
WOD Notes: Each round must be 100% effort! Not 110% because that’s not possible!