Category Archives: WOD Solon

10/15/14

Skill: 6×2 split jerk at 80% WOD: 800m run 20 t2b 400m run 20 k2e 800m run 10 t2b 400m run 10 k2e

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10/14/14 – Oops, this is the WOD for today

Strength: 10 min EMOM @70%: 2 hang snatch 2 snatch Work form of both positions WOD: 3 rounds: 500m row 10 cleans (135/95) 15 burpee box jump overs (24/20) 20 wallballs (24/20 to 10′/9′)

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10/13/14

Skill: tabata DUs (8x 20s work, 10s rest) WOD: Nate, 20 min AMRAP: 2 muscle-ups (sub ring rows/rings to chest and ring dips, 2:1) 4 HSPU 8 kettlebell swings (2/1.5 pood)

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10/11/14- “Josh”

Matt teaches an oly seminar at 7:30am! “Josh” 135/95 5 power snatch 10 shoulder to overhead 15 back squats 20 pull ups 25 push ups 50 du 25 push up 20 pull ups 15 back sq 10 shoulder to overhead … Continue reading

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10/10/14- Open Repeat Friday!

Skill: 1rm front squat WOD: 14.5 21-18-15-12-9-6-3 Thrusters (95/65) Burpee over the bar

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