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02/12/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Single Arm DB row (3×12)

Single leg Hip Thrust (3×12)

Flash (AMRAP – Reps)

14 min AMRAP

50 DU

30 Ab Mat Sit-ups

10 Pistol Squats

02/11/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Power Snatch (EMOM 7×3 @60% of 1 RM)

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

02/10/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Handstand Push-ups (4×8 (strict) (scale if necessary))

Hollow Body Holds (4×1:00)

Thor (Time)

15-12-9

HSPU

Power Clean (135/95 Rx) (165/115 Rx+)

02/09/2016

CrossFit Prototype , Integrated Martial Arts – CrossFit

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Push Press (EMOM 7 min x 4 @70% of 1RM)

Iron Fist (Time)

1000m row

100 KBS (53/35 Rx) (70/44 Rx+)

50 Renegade rows (25/15)

02/08/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Front Squat (1×8@70% / 1×6@80% / 1×6@85%)

Spiderman (AMRAP – Reps)

5 min AMRAP

Max Burpee Box Jumps (24/20)

Rest 2:00

Hulk (Time)

21-15-9

Front Squat (95/65)

Burpees

02/06/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Front Squat (Find a 10 Rep Max)

Double Karen (Time)

300 Wall Ball Shots (20/14 Rx) (14/10 Scaled)

(Reps broken up anyway you want)

18 min cap