WOD

Thursday – 201231

WOD Bench Press 5 reps @ 70% 4 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% then… 6 reps @ 70% 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90% FINISHER

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Wednesday – 201230

WOD Back Squat Warm Up Sets: 4 reps @ 60%, 70%, 78% then, 21 reps @ 83% in as few sets as possible – number of sets is your score ………. BURN 25 min AMRAP of: 20 Single-leg Box Jump (10 each leg) 20 Cossack

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Tuesday – 201229

SWOD Every 90 seconds for 5 rounds, complete: 5 Pull Ups 10 Push Ups 15 Air Squats then, 10 minutes to establish… Max height Box Jump WOD “The Quick and the Dead” 3-9-15-21-15-9-3 for time (13 min cap): Deadlift (205/145) Box Jump (24″/20″) ………. BURN

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Monday – 201228

SWOD Back Squat 4 reps @ 60%, 65%, 70% WOD For time (12 min cap): 50 Double Unders 20 Alternating DB Power Snatch (50/35) 50 Double Unders 20 Alternating DB Squat Snatch (50/35) 50 Double Unders 20m Overhead DB Lunge (50/35) – switch arms at

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Saturday – 201226

WOD “12 Days of Christmas” For time: Day 1 – 100m Run Day 2 – Deadlifts (275/195) Day 3 – Handstand Push Ups Day 4 – Box Jumps (24″/20″) Day 5 – C2B Pull Ups Day 6 – Burpees Day 7 – Double Unders Day

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Wednesday – 201223

SWOD Deadlift 8 reps @ 60%, 65%, 70% – dead-stop deadlifts, no bouncing – WOD For time: 50 Calorie Row 50 DB Deadlifts (50’s/35’s) 50 Goblet Squats (50/35) 50 DB Floor Press (50’s/35’s) ………. BURN 10 min AMRAP of: 40 Single-arm Hang Clean and Jerks

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Tuesday – 201222

SWOD Back Squat 5 reps @ 55%, 60%, 65% WOD Complete as many rounds and reps as possible in 15 minutes of: 75 Wall Ball Shots (20/14) 50 Toes to Bar ………. BURN 3 rounds (40 sec work 20 sec rest): 1. Side Plank Dips

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Monday – 201221

SWOD Every 2 minutes for 8 minutes (4 sets), complete: Power Clean + Push Jerk + Squat Clean + Split Jerk – start at 60% and increase load as possible – WOD Every minute on the minute for 21 minutes, complete: Minute 1 – 12

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Saturday – 201219

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan. WOD “Zachary Tellier” For time:

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Friday – 201218

SWOD Back Squat 4 reps @ 60% 2 reps @ 75% 4 reps @ 70% 2 reps @ 85% 4 reps @ 80% 2 reps @ 90% WOD “Open WOD 12.4” Complete as many rounds and reps as possible in 12 minutes of: 150 Wall

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