WOD 2014

Wednesday – 141231

Gymnastics 3 Sets of: 15 Candlesticks 25 Hollow Rocks 25 Superman Rocks WOD Tests: Max 10m Shuttle Sprints in 2 min rest 5 min ME

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Tuesday – 141230

“The Chief” 3 min AMRAP of: 3 Power Clean (135/95) 6 Push Ups 9 Squats ~ rest 1 min ~ Repeat for 5 cycles Gymnastics

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Monday – 141229

Gymnastics 4 Sets of: 10 Rock to Headstand to Handstand Push Up 10 Chin Ups 10 Leg Raise with 2 sec hold at L-Hang WOD

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Wednesday – 141224

“The 12 Days of Christmas” For time: 1 – 100m Run 2 – Deadlifts (275/195) 3 – Handstand Push Ups 4 – Box Jumps (24″/20″)

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Tuesday – 141223

Strength 3 X 5 Back Squat @ 70% WOD 3 Rounds for time of: 8 Power Cleans (135/95) 4 Push Jerks (135/95) 400m Run Gymnastics

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Saturday – 141220

“Ataxia” 2 Rounds for time of: 25 Deadlifts (135/95) 25 Pull Ups 20 Deadlifts 25 Push Ups 15 Deadlifts 25 Sit Ups Super last minute

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Friday – 141219

Gymnastics 10 min Skill work on: Lateral Wall Walks DEMO Freestanding Handstand Handstand Walk WOD You may pick a WOD that you missed from earlier

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Tuesday – 141216

Strength 5 X 2 Back Squat @ 90% WOD 10 Rounds for time of: 5 Box Jumps (30″/24″) 1 Shuttle Sprint* *1 Shuttle Sprint =

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Monday – 141215

Gymnastics 4 Sets of: 10 Ice Cream Scoops DEMO 10 Ring Push Ups 10 Box Jumps from Seated DEMO WOD 30-25-20-15-10-5 for time of: Power

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Friday – 141212

Gymnastics 10 min AMRAP or 30 reps of: Muscle Up WOD  You may pick a WOD that you missed from earlier in the week or

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Thursday – 141211

WOD 3 Rounds for time of: 75 KB Swings (55/35) 800m Run Gymnastics 3 Sets of: 20 Shoulder Passthroughs DEMO 5 Skin the Cat with

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Monday – 141208

Gymnastics 3 Sets of: 10 Push Up and Rock Forward 10 Tuck Up to Inverted Hang to Tuck Down 20 Lunges with Arms Overhead WOD

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Friday – 141205

Gymnastics 10 min AMRAP of: 2 Muscle Ups 4 Handstand Push Ups WOD You may pick a WOD that you missed from earlier in the

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Tuesday – 141202

WOD  EMOM for as long as possible: 5 Thrusters (75/55)* *add 20#s every 5 min Gymnastics Test: Right/Left Leg Split 10 Skin the Cat w/

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Monday – 141201

Gymnastics Test: Max Rep Handstand Push Up/Push Up 75 Hollow Rocks 75 Superman Rocks WOD 7 Rounds for time of: 3 Deadlift (275/195) 6 Push

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Friday – 141128

Gymnastics 3 Sets of: 10 Piked Handstand Push Ups 10 False Grip Ring to Chest Pull Ups 10 High Box Jumps WOD You may pick

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Tuesday – 141125

WOD 3 Rounds for time of: 5 Squat Clean (185/125) 15 Handstand Push Ups 400m Run Gymnastics 10 min of Flexibility on: Bridge Work Skin

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Monday – 141124

Gymnastics 4 Sets of: 5 Handstand Lower to Headstand DEMO 5 Support Lower to False Grip Hang DEMO WOD 4 min AMRAP of: 10 Double

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Friday – 141121

Gymnastics 5 Sets of: 10 Feet Elevated Ring Push Ups 10 Broad Jumps 3 Legless Rope Climbs WOD You may pick a WOD that you

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Wednesday – 141119

Gymnastics 5:00 min Handstand Work 10 Wall Climb to Handstand WOD 2 rounds for time of: 800m Run 75 Air Squats 40 KB Swings (55/35)

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Tuesday – 141118

Strength 3 X 3 Deadlift WOD 3 rounds for time of: 7 Front Squat (155/105) 21 Burpee Box Jump (24″/20″) Gymnastics 2 Sets of: 3

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Monday – 141117

Gymnastics 4 sets of: 5 Rock to Headstand DEMO 10 Strict C2B Chin Up 5 Box to Box Rebound Jumps DEMO WOD For time: 30

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