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All Posts Tagged Tag: ‘OHS’

  • Tuesday 05/06/14

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    3-2-1 Front squat

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    Snatch
    1 Hang power snatch+2 Hang snatch+3 Overhead squats x4 @ 65% of one rep max
    (Or technique)

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    WOD

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    AMRAP – 12 Min:

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    200m Run
    10 Overhead squats (65 lb /95 lb)

     

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    Scale / sub as needed.  Post total rounds / time to comments
    Or your Beyond the White Board account.

     

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  • Monday 04/14/14

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    12 minutes to work up to a 1 rep max overhead squat 

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    WOD

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    AMRAP – 18 minutes:

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    200m run
    6 overhead squats @ 60% of today’s 1 rep max
    6 bar facing burpees
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    burpee6
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    Scale / sub as needed.  Post total rounds / time to comments
    Or your Beyond the White Board account.

     

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  • Friday 03/14/14

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    If you are not signed up for the open,
    this is the WOD for the day.
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    Deadlift Technique

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    WOD

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    AMRAP – 10 minutes:

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    10 Deadlifts (Coaches choice on the weight)
    15 Box jumps (20″ / 24″)

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    1911755_679875632051788_2019421325_n
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    Scale / sub as needed.  Post total rounds / time to comments
    Or your Beyond the White Board account.

     

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