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Happy New Year

10 November 2017 – “Happy 242nd Birthday U.S. Marines!!!!”

10 November 2017 Warm-up: Eastside Lap, then 3Rounds:  15 Hollow Rocks, 5 Burpees, Strength: Clean (Yes, Squat) – 1-1-1-1-1-1-1-1 (about 17 Minutes) WOD: 5 Rounds for time: 500/400m Row 30x Double Under (60 Singles) 6x Front Squats (165/115) 3 Burpee Broad Jumps Happy Birthday U
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9 November 2017

9 November 2017 Warm-up: 3 Rounds: Block Run, 5x Pull up, 10x Push up, 15x Sit up. Strength: Strict Press: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week). Work Capacity: 3 Sets for max rounds, 2:00 Rest between sets. In 5:00 Complete: 400m Ru
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8 November 2017

8 November 2017 Warm-up: Rotate on a 10 Minute Clock:   Run Block, Row, Assault Bike, Ski Erg, ROTATE Strength: Bench Press: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week). Work Capacity: 20:00 AMRAP: 10x Wall Ball (20/14) 20x Sit up 10x Box
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7 November 2017

7 November 2017 Warm-up:  500m Row or Ski Erg, 21-15-9: KB Deadlift, Russian KB Swing, Hold Kettlebell in front for GoodMornings. Strength: Deadlift: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week). WOD: 21-18-15-12-9 reps for time: Thruster (
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6 November 2017

6 November 2017 Warm-up:  800m Run to W. Alabama, 3 Rounds: 10x KB Lunge, KB Snatch (5/5), 10x Jumping Air Squat, 5x Hip Bridge. Strength: Back Squat: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week). WOD: 5 Rounds for time: 6x Power Snatch (95
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5 November 2017

4 November 2017 – “Manion”

4 November 2017 Warm-up:  Line Drills, Lunges, Burpee Broad Jumps WOD: “Manion” – Partner WOD 7 Rounds: Run Block – Must RUN together 29 Back Squats from ground (135/95) – Can Split between Partners Cool Down: Wall sits:  4 rounds:  1:00 on/off
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3 November 2017

3 November 2017 Warm-up: Eastside Lap, 3 Rounds:  1:00 push up plank hold, 20 Mountain Climbers, Rest 0:30 Strength: Squat Snatch Plus One OHS WOD:  Buy in: 20 Burpees then, 2 Rounds: 20 Wallballs (20/14) 10 Toes to Bar 16 Wallballs 8 Toes to Bar 12 Wallballs 6 Toes to Bar then, Cash
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2 November 2017

2 November 2017 Baseline: Run Block then 3 Sets: 3x Inch Worm with Push up, 4x Cartwheels, 10x Burpees. Strength: Bench Press: Work to heavy 5 rep, then 4×5 @ 90% of Heavy 5. Work Capacity: For time: Run to W Alabama 5x Pull up 10x Push up Run to Sul Ross 10x Pull up 20x Push up Run t
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1 November 2017

1 November 2017 Warm-up:  3 Sets: 400 m Row, 12x Goblet Squat, 12x Sumo Deadlift with Kettlebell Strength: Deadlift: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5. WOD:  6:00 AMRAP: 10x American  Kettlebell Swing (55/35) 10x Box Jump (24/20) 3:00 Rest 6:00 AMRAP: 15x SDHP with Kettle
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