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Wednesday 08-27-14

WOD

Big Clean Complex

6 climbing sets of:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Each set of the “Big Clean Complex” consists of 12 unbroken reps.  Repeat this sequence six times, resting as needed between sets and climb up in weight every set.

Here is a video of Nate Schrader doing the Big Clean Complex.

EDGE

Rest Day

quote openI have a simple philosophy: Fill what’s empty. Empty what’s full. Scratch where it itches. (Alice Roosquote closeevelt Longworth)

 
 

Tuesday 08-26-14

WOD

1 Mile Run

50 Wallballs 20/16

40 Box Jumps 24/20

30 Burpees

20 Power Snatches 95/65

For Time

EDGE

Power

1) Snatch up to 65%

quote openNobody ever drowned inquote close sweat. (Unknown)

 
 

Monday 08-25-14

WOD

2K Row

EDGE

Power

1)Establish a 1rm Squat (yes Squat, not DL). Do NOT miss.

Our boys from Ontario Fire Department representing CFRC at the Firefighter Combat Challenge. Good Job!

quote openTry not. Do or do not, will or will not, there quote closeis no try. (Yoda)

 
 

Sunday 08-24-14

Open Gym 10:00am – 12:00pm

Suggested WOD

A.

Pause Back Squat

OTM x 10

2 Reps

 

B.

AMRAP 5:

5 Pull-Ups, 10 Pushups, 15 Air Squats

Rest 5:00

AMRAP 5:

5 Pull-Ups, 10 Pushups, 15 Air Squats

quote openThere is only one happiness in this life, to love and be lovquote closeed. (George Sand)

 
 

Saturday 08-23-14

TEAM WOD

“Team DT”

Teams of 2

5 Rounds:

24 Deadlifts #155/#105

18 Hang Power Cleans #155/#105

12 Shoulder to Overhead #155/#105

For Time

One person works at a time.

quote openThere are no secrets to success. It is the result of preparation, hard work, and learning form failurquote closee. (Colin Powell)

 

 
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