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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

02/05/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Single Arm Landmine Row (3×10 )

Single leg step up (3×10 each leg (load if possible))

Swing to my Row (AMRAP – Reps)

15 min AMRAP

200m row

30 KBS (53/35lb)

40 DUs

02/04/2016 WOD

CrossFit Prototype , Integrated Martial Arts – CrossFit

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Push Jerk (EMOM 7 x 4 reps (@65-70%) UB)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″