Category Archives: Uncategorized

December 17

WOD Skill – Pistols Met Con – For time 2000m Row 50 Alternating Pistols 30 Hang Cleans 195/113

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December 16

WOD Strength – Deadlift 5×3 Met Con – 7 Rounds for time 10 Sumo Deadlift High Pull 75/43 10 Ring Dips Core – 30 Toes to Bar

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December 13

Check out this delicious recipe for Curried Shrimp and Spinach: http://paleodietlifestyle.com/curried-shrimps-and-spinach/ WOD Skill – Kipping Pullups Met Con – 10 min AMRAP 6 Pullups 12 Power Cleans 135/83 30 Double Unders Core – 30 Hollow Rocks/30 Superman Rocks

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December 12

WOD Strength – Front Squat 5×3 Met Con – 15-12-9 Front Squat 155/95 Toes to Bar Kettlebell Swings 53/35

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December 11

WOD Skill – Handstand Pushups Met Con – Tabata this (8 Rounds each) Pullups Pushups Squats Burpees Core – 50 Abmat Situps

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December 10

WOD Strength – Shoulder Press 1 RM Met Con – 12 min AMRAP 5 Shoulder to Overhead 115/75 10 Deadlift 115/75 15 Box Jumps 24/20 The secret to getting success, is getting started – Mark Twain

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December 9

WOD Strength – Snatch 5×3 Met Con – 5 Rounds for time 15 Overhead Squats 96/63 10 Kettlebell Swings 53/35 Core – 90s L-sit in Paralettes

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December 6

WOD Strength – Shoulder Complex x5 1 Shoulder Press+3 Push Press+5 Push Jerk Met Con – For time 500m Row 50 Shoulder Press 75/45 500m Row Core – 30 Leg Circles

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December 5

WOD Strength – Deadlift 6×4 Met Con – 12 min AMRAP 6 Chest to Bar Pullups 8 Kettlebell Swings 53/35 10 Box Jumps 24/20

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December 4

WOD Strength – Back Squat 5×5 Met Con – “Jackie” 1000m Row 50 Trusters 45/33 30 Pullups Core – 50 Abmat Situps

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