WOD

“Tabata This”
Refer to 22NOV13

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*A Tabata is 20 seconds of work followed by 10 seconds of rest (30 seconds total), for 8 rounds (a grand total of 4 minutes). You’ll do a complete Tabata cycle for each movement before moving on to the next. Your score for each Tabata cycle is the lowest number of reps completed during any 20 second round of work.

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1) 5 Rounds: (no rest between your front squats and back squats, you’ll use the same bar)
4 Front Squats + 8 Back Squats @ 60% of your 1RM Front Squat (refer to 6DEC13)

2) 5 Rounds for time:
40 Double-Unders
5 Hang Cleans (95/65)
5 STO

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Shoulder press
1-1-1-1-1 reps
Push press
3-3-3-3-3 reps
Push Jerk
5-5-5-5-5 reps

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1) 5 Rounds: (no rest between your front squats and back squats, you’ll use the same bar)
4 Front Squats + 8 Back Squats @ 65% of your 1RM Front Squat (refer to 6DEC13)

2) 12 minute AMRAP
1 Rope Ascent
3 Power Snatches (95/65)
5 C2B Pull-ups
7 Thrusters (same barbell as snatches)
Rest 30 seconds

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“Blake”

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

4 Rounds for time:
100′ Walking Overhead Lunge 45/25
30 Box Jump 24″/20″
20 Wallball Shots 20/14
10 HSPU

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The holiday party is finally here! We hope you’re as excited as we are.

Make sure to hit today’s WOD so you can talk about how sore your quads are at the bar tonight! #squatsfordays

1) 20 Burpees for time

2) 4 Rounds: (no rest between your front squats and back squats, you’ll use the same bar)
7 Front Squats + 13 Back Squats @ 50% of your 1RM Front Squat (refer to 6DEC13)

3) 3 rounds for time:
9 Deadlifts (135/95)
9 HR Push-Ups
6 Clean + Jerks
6 C2B Pull-Ups
3 Thrusters
3 Wall Climbs

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14 minute EMOM:
Even: Snatch + 2 Snatch Balance @ 55% Snatch
Odd: 5 Bastards

Then.

For time:
100 Double Unders
15-12-9
HSPU
KB Swing 53/35
Air Squat

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1) Power Clean:
5×3 (use 70% of your 1RM Clean + Jerk)

2) For total time:
1000m Row
Rest 1:1
750m Row
Rest 1:1
500m Row
Rest 2:1
250m Row

3a) 2x ME  Ring L-Sit

3b) 2x 10 GHD Sit-Ups

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If you don’t have a 1 RM Front Squat from Friday, you’ll be establishing one today. 

1) 4 Rounds: (no rest between your front squats and back squats, you’ll use the same bar)
7 Front Squats + 13 Back Squats @ 55% of your 1RM Front Squat (refer to 6DEC13)

2) 12 minute AMRAP
3 Pull-Ups
6 K2E
9 T2B
12 Box Jumps 24″/20″

How are your calves feeling from “Flight Simulator”?

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Behind the Neck Press – Wide Grip
5×3
Go heavy but sub-maximal

Then,

5 Rounds; slowest round goes on whiteboard:
5 Hang Power Snatch 95/65
10 Bastards
15 Push-ups
20 Sit-ups
Rest 30 seconds

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