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WOD for Friday 11-1-13. Open Gym Saturday 10-12.

November 1, 2013

Last day of Strength Bias

Strength1–  Sqaut 3×3 for load.

Strength 2-  EMOM x 5  Heavy Singles, Alternate Squat Movement.

 

Work-  Partner verified.  AMRAP in 6 Minutes of 6 Front Squats 95/65, 6 Wallballs.  Dont clear the line…NO REP.  

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6 comments

  1. BS 315, 330, 315=2880
    FS 225, 230, 235, 240, 245

    Work 8rds +7reps


  2. OHS 3×3 155×3, 175×3, 180×3 = 1530
    WOD 7 complete rounds + 1 RXD


  3. FS: 115 x 3, 125 x 3, 135 x 3 (PR – 1 rep max was 130)
    work: 6 round even


  4. Back squat: 365,375,365×3
    Front squats @ 235-240

    WOD 7 rounds even


  5. FS 160,165,170
    BS 195
    Work 8rounds + 4 RX’d


    • BS – 275, 285,285 x 3
      FS – 235 x 5
      Work – 7 rounds + 8 reps



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