Category Archives: WOD Solon

11/11/14, Happy Vetran’s Day

1. 4R for time: 5 power cleans (205/135) 200m row 2. For time: 15-10-5 muscle-ups (sub2:1 pullups and ring dips or 1:1 rings to hips and ring dips) 30-20-10 box jumps (24/20)  

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11/10/14

SESSION 1: With a running clock …. 1. at the 0:00, AMRAP of: 10 bar facing burpees 15 thrusters (95/65) 20 C2B pullups 2. at the 5:00: 5 minutes to establish a 5rm low hang snatch – low hang is … Continue reading

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11/8/14

50 Rounds For Time of: 1 Strict HSPU 2 Squat Cleans, 135/95 3 Burpees

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11/7/14

1. Snatch 5×1 at Hang Squat Snatch at 80% 2. 20 Muscle ups for time* (if you don’t have your muscle ups, practice one element of the mu progression) *rest 90 seconds every time you break 3. 5RFT: 12 KBS, … Continue reading

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11/5/14

1. Squat 3×3 Back Squat, across 2. Sumo Dead Lift 3-rep, Heavy 3. EMOMx14 Odd: 5 Sumo Deads, 315/225 + 15 Air Squats + AMRAP Double unders Even: Rest Score is Total DU

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