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WOD for Tuesday Edited and updated.

November 15, 2016

Tuesday   Please note the changes vs th Original Posting.  Box jumps gone, burpees at the 3 minute mark,  situps at the one minute mark. 

A- Clean Grip Deadlift 4 x 3 reps.

B- In teams of 2 or 3.

7 Minutes- Max Calories on the Airdyne

6 Minutes- Max Reps KB Swings 24/16 (overhead)

5 Minutes- Max Rep Wallballs  20/14

4 Minutes- Max Rep Rope climbs (Sub 5 chest to bar pullup per rope climb)

3 Minutes- Max Rep Burpees

2 Minutes- Max Length Sled Push +90/+45

1 Minute- All athletes at the same time, add for a total.

Separate scores.  Clock Runs continuously.  1 Athlete moving at a time except the 1 minute of situps, here all athletes can go and you just add each member’s situps together for a team team total.  28 Minutes start to finish.  Work around a weakness before you scale anything.  So, if for instance, 1 team member can’t do rope climbs, get more out of him or her on the wallballs that precede and the box jumps that follow, rather than scale the rope. Each element scored separately.

Open Prep/ Olympic Lifting

Week 7 of 8!

Tuesday

1 Snatch Pull

1 Snatch

1 Overhead Squat

x 5 cycles.

1 Clean Pull

1 Clean

1 Jerk

x5 cycles.

Back Squat 3 x 3reps

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2 comments

  1. Tuesday
    Heaviest deadlift set 310
    Wod 341 reps solo


  2. dl: 155
    team with Dawn – all RX:
    ad: 87
    kbs: 164
    wb: 88
    rc: 9
    burpees:45
    sled: 5
    situps: 60
    total: 458



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