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Oct 22

2 rounds for time – 40 MIN Cap Run 400 20 Sit ups 10 KBS 5 Wall Balls Run 600 (through bank) 40 Sit ups 20 KBS 10 Wall Balls Run 800 60 Sit ups 30 KBS 15 Wall balls

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Oct 20

Area of focus – staying on the heels in multiple reps cleans.  Don’t let the weight pull you forward onto your toes   A – Main Event power cleans – 7 sets of 5 – 16 mins   B – 6 sets 6 Deadlifts 155/105...

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Oct 19

A – skill practice/refinement Kipping and butterfly pull ups.   Coaches work with athletes to work at the edge of their skill level   B – Main Event: Push Press Reps of 10, 5, 3, 1, 1, 3, 5, 10   C – For time Row 1000M...

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Oct 18

Refinement – work on kipping HSPU A – Warm-up Front Squat and practice HSPU. 10 mins alternate between each and get 4-6 sets of warmups in.   B – Main Event Set 1 2 mins Max HSPU 2 mins rest 2 mins Max DU 2 mins rest 4 min...

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oct 17

Hero WOD 40 min Cap Andy 25 thrusters, 115/75 50 box jumps 75 deadlifts, 115/75 1.5-mile run 75 deadlifts, 115/75 50 box jumps 25 thrusters, 115/75 Sport: wear a weight vest

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Oct 16

A – 10 mins work on Snatch tech From ground 1 second pause at knee ***coaches focus on the knees pulling back on the first pull ***focus on full hip extension on second pull   B – Main Event – 21-15-9 KB or DB Snatches...

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Oct 13

Refinement – Practice toes to bar   A – athlete – 30 toes to bar for time Sport – 5 sets of max reps – rest 2 mins between efforts   B – 6 sets 10 KBS Run 200 10 burpees   Rest 2 mins after first...

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Oct 12

Refinement – aggressive turnover with the elbow in the 3rd pull of the clean   A – 12 mins to slowly build weight in this complex 2 muscle cleans 2 hang cleans   B – Main event 50 wall-balls 15 cleans, 115/75, 135, 95...

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Oct11

A- 6 mins Work on strict or weighted pull ups ***warm up hang snatch   B – Main Event – For time – 20 min cap 60 DU athlete, 120 DU sport 30 C2B or toughest pull up, 60 c2b sport 30 hang snatches, 60 sport 95/65 60 DU...

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oct 10

35 Min time cap 100 DU (sport only) Run 800 9 thrusters 9 bar facing burpees Row 500 15 thrusters 15 bfb Row 500 21 thrusters 21 brb Run 800 100 DU (sport only)

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