WOD – 11.17.14

Strength

Clean Work
Build by feel
Muscle clean 2-2-2-2
Then…
Clean pause 2 second below the knee
3-3-3

Metcon

11.17.14
For Time:
20 x Thrusters(95/65)
20 x Power clean + hang power clean =1
20 x Power Jerks
20 x Overhead squats
*EMOM(every minute on the minute) 4 x burpees
*20:00 time cap
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WOD – 11.08.14 – Brothers in Arms

Partner WOD

 


2 Rounds:

30 x DUBZ

15 x Burpees

1 Partner Works, other Kettlebell hold Overhead (53/35)

 


1 Round:

60 x Power Snatch (115/75)

1 partner works, other holds front rack.

Partners switch every 10 reps


1 Round:

Partner 1: 60 Cal Row

Partner 2: Deadlift hold (225/115)

Partners switch every 15 calories.

 


1 Round:

20 x Man Makers (45/25)

1 Partner works, other holds Dead Hang.

Switch every 5 reps

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