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  • 22APR
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    April 23, 2014

    Strength Power Jerk 5-5-5-5-5 WOD For time: 20 Shoulder -to-Overhead  135/95 200m Run 15 Shoulder -to-Overhead  135/95 400m Run 10 Shoulder -to-Overhead  135/95 600m Run   POWER HOUR Power Snatch 70%x2x5 Power Clean & Push Jerk 70%x2x5

  • 21APR
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    April 22, 2014

    Strength Back Squat 75%x5 85%x3 95%x1+ WOD As many reps as possible in 3 minutes: 3 Power Cleans  155/105 6 Bar Facing Burpees 9 Situps Rest 1 min, repeat for a total of 3 cycles.   POWER HOUR Clean & Jerk 60%x2, 70%x2, 75%x2, 80%x1, 90%x1, 95%x1x2, 80%x1x2, 85%x1, 90%x1 Push Press 1RM (post-wod)4 sets

  • 20APR
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    April 21, 2014

    Strength Alternating EMOM for 10 minutes: Even – 12 Single Leg KB Deadlift (6R+6L) Odd – 16 Single Arm KB Row (8R+8L) WOD “Jackie” For time: Row 1000m 50 Thrusters – 45lbs 30 Pullups Compare to 9/26/2013 POWER HOUR Snatch 60%x2, 70%x2, 75%x2, 80%x1, 90%x1, 95%x1x3, 80%x2, 85%x1, 90%x1 Halting Snatch Deadlift 100%x2x4 4 sets