Stephanie Hardy

WOD 12/10/14 Skill: Hang Squat Clean 3-3-3-3-3   5 Rounds for Time: 10 Wall Ball (20/14) 10 KBS (55/35)   4 Rounds NOT for Time: 5 Thrusters (135/95) 10 Deadlifts (135/95) 5 Ring Dips

WOD 12/9/14 Skill: 800m Time Trial   5 Rounds: 30 Seconds On, 30 Seconds Off – Clean & Jerk (135/95)   Cashout: 3 sets of 10 Straight Leg Raises

WOD 12/8/14 Skill: OHS 1-1-1-1 Front Squat 1-1-1-1 Back Squat 1-1-1-1 *try to add weight each set “Fran” 21-15-9 Thrusters (95/65) Pull Ups

WOD 12/5/14 Skill: Deadhang Pull Ups 10-8-6-4-2 *All sets must be unbroken, add weight if you can   For Time: 800M Run 5/3 Rope Climb  10 Deadlift (275/185) 20 Dual KB Front Squat (55/35)

WOD 12/4/14 Tabata Thrusters – 45/33, score is max reps   AMRAP in 7 7 Burpees 14 KB Swings (55/35)   For Time 500M Row 20 Box Jumps (24/20) 50 Double Unders

WOD 12/3/14 Skill: Toes to Bar/Leg Raises 10-10-10-10   4 Rounds for Time 10 DB Snatch Total (55/35) 200M Sprint —Rest 2 Min— 5 Rounds for Time 10 Squat Jumps 5 Burpee Box Jumps

WOD 12/2/14 Skill: Back Squats 5-5-5-5-5 (all sets should be 70% or higher) 5 Rounds for Time 5 Cleans (155/105) 10 Wall Balls (20/14) 25 Double Unders

WOD 12/1/14 Skill: Clean & Jerk – work up to a heavy single. Then, complete 3 singles at 90% and 3 singles at 80%. 3 Rounds for Time •400m Run •10 Push Press (135/95) •10 Pull Ups Cash out: 2 sets – 10 push ups (5 seconds down and push up as fast as possible)

WOD 11/26/14 ***Holiday Hours*** Wednesday- 5am, 6am , Noon only Thursday- Closed Friday- Open Gym (11:30-1) & (4:30-6) Saturday- Resume normal hours Skill: Front Squats – 5 Rounds for Max reps at 70% (20 seconds on, 40 sec rest) For Time: •70 Squat Jumps •70 Sit Ups •70 OH Lunges w/medball (total 20/14) •70 Russian …

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WOD 11/25/14 ***Holiday Hours*** Wednesday- 5am, 6am , Noon only Thursday- Closed Friday- Open Gym (11:30-1) & (4:30-6) Saturday- Resume normal hours Skill: Power Clean – Find a 1 RM AMRAP in 20 •7 Power Cleans (135/95)(195/125RX+) •200m Run •20 Toes to Bar •200m Run Cash Out: 4 sets – 5 strict pull ups & …

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