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Old 11-03-2010, 07:18 PM   #231
Matt Cricchio
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Warm Up


3 Min Row

Back Squat 7X3 #250

#45X10, #135X5, #225X3, #250X7X3

Pendlay Rows 3X5 #165

#165X3X5

30-20-10 Back Extensions, Sit-Ups


5:10. All on the GHD
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Old 11-04-2010, 06:23 PM   #232
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Mob WOD

http://mobilitywod.blogspot.com/2010...ery-paleo.html
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Old 11-05-2010, 03:02 PM   #233
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Warm Up

3 Min Row
10X Wrist rotations
10X Shoulder rotations
10X Toy Soldier+RDL
2X Band Shoulder Mobility
3X10 Wall Slides

Press MEX3 #160

#45X10, #95X8, #135X3, #155X3, #160X3


7X3 Dips #25

#25X7X3


Shoulder #100 Stone X20

Can man handle #100. Can't even touch #155
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Old 11-06-2010, 01:16 PM   #234
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Warm Up

3 Min Row

2x100M, 400M, 800M Run

Untimed.
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Old 11-08-2010, 05:31 PM   #235
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Warm Up

3 Minute Row
2X Agility Ladder
2X 10 YTWL's, #2.5
2X 10 Wall Slides


Back Squat 4X4 #240

#45X10, #135X8, #185X5, #240X4X4


Romanian Deadlift 3X10 #185

#185X3X10


Tabata Pull-Ups

5,5,5,2,3,3,3,3
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Old 11-09-2010, 06:54 PM   #236
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Warm Up

3 Min Row
3X Shoulder Band Mobility
3X10 Wall Slides

AMRAP 10
5 Pull-Ups
10 Squats


11 Rounds


2X40m Backward Prowler Push #90


Evil

Mob WOD

http://mobilitywod.blogspot.com/2010...back-bits.html
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Old 11-10-2010, 06:43 PM   #237
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Warm-Up

3 Min Row
3X10 Band Pull Apart
3X10 Shoulder Dislocates
3X10 Wall Slides
3X5 Hand Release Push-Ups


Push Press Heavy Single #170

#45X10, #115X3, #135X1, #155X1, #165X1, #170X1

Power Clean+2 Push PressX5 80% of Heavy Single


#135X1 Power Clean+ 2 Push PressX5


Press 5X5 #110

#110X5X5


1 Arm Floor Press with pause 5X5 #65

#65X5X5
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Old 11-11-2010, 04:01 PM   #238
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Mob WOD

http://mobilitywod.blogspot.com/2010...eoperator.html
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Old 11-12-2010, 04:16 PM   #239
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Warm-Up

3 Min Row
2X5 Seated Box Jumps, '24
2X5 Ball Slams, #30

Back Squat MEX3 #305

#45X10, #135X8, #185X3, #225X2, #300X3, #305X3


7X3 Pull Ups #17

#17X7X3


Max Axle Clean and Press in 3 minutes #125

17


5X15ft Rope Climbs
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Old 11-13-2010, 03:30 PM   #240
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Warm Up


3 Min Row


4X800m Run

3:36, 3:42, 3:52, 3:57
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