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Thursday – “There is no greater agony than bearing an untold story inside you.” Maya Angelou

August 21, 2014
5 sets of 5 each leg
Bulgarian split squats with weight
done every 1:30
3 rounds
1 min of deadlifts 135/95
1 min Mtn Climbers
1 min of lateral hops (done over 2 stacked DB’s)
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10 minutes of HS walk work
Done with a partner
4 rounds
500m row
2 rope climbs
*rest for as long as it takes your partner to finish
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Wednesday – “Better a diamond with a flaw than a pebble without.” Confucius

August 20, 2014
3 sets of max HS holds
3 sets of max KB Dbl strict press (shoot for 12-15 in your 1st set)
For time:
400m run
15 pull-ups
30 sit-ups
15 burpees
30 push-ups 15 T2B
400m run
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Clean deadlift 105% 5 x 5
front squat 75% x 5, 80% 2 x 4, 85% 2 x 3
5 rounds
2 push jerks + 1 split jerk using 75-78%
15 burpees (go hard on these)
rest 90′s
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Nutrition Challenge

August 20, 2014

nutrition challenge

Friends, we have a few spots left for our Nutrition Seminar and Challenge. Everything gets kicked off this Saturday, August 23rd (8:00am-11:00am) with a discussion about nutrition led by our own Dr. Pappert, after which we’ll conduct  pre-challenge body composition analysis at the gym. There will also be a pre-challenge wod that will be conducted the following week. You can sign up on MBO under the “workshops” tab to reserve your spot as space is limited. If you have any questions, please talk to Liz (

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Tuesday – “The breaking of a wave cannot explain the whole sea.” Vladimir Nabokov

August 19, 2014
5 x 10-15 inverted bar rows
done every 2 minutes
2 min of WBS
2 min of box jumps
2 min of rest
1:30 of WBS
1:30 box jumps
1:30 rest
1 min WBS
1 min box jumps
*score is total reps
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Power clean + clean 75% x (1+1) x 4 (% of power clean)
Push Press 80% 5 x 5
10 min AMRAP
3 muscle snatches (use a weight that challenges you)
32 Dbl U’s
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Legit Ways to Move More During Work—and Avoid Death By Sitting

Exercise at Work

Say goodbye to coffee shops or conference rooms and hello to the pavement. Moving while working? Now that’s the way to get things done.
Why You Should Ditch Your Chair
Unbroken hours spent seated in a chair hurt our bodies in a way that even regular visits to the gym or a 5K weekend run can’t fix. One of the earliest studies to investigate the risks of “sitting disease” occurred in the 1940s, when a Scottish epidemiologist discovered conductors were at lower risk for coronary heart disease than their bus-driving colleagues. Morris and his team found similar results when they expanded the study and compared postal delivery workers to sedentary postal clerks. (READ ON…)
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Monday – “What we plant in the soil of contemplation, we shall reap in the harvest of action.” Meister Eckhart

August 18, 2014
Team WOD
2 rounds each
Dbl KB Farmer’s walk 100m
Dbl KB front rack walk 100m
single KB OH walk 100m
*person waiting does 25 air squats when partner turns around at the 1/2 way mark
**cannot go till 25 squats are completed
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Power Snatch + snatch 75% x (1+1) x 4, (%of power snatch)
Back Squat 75% x5, 80% x 5×3, 83% x 3, 80% x 5
For time:
30 S2OH 135/95
30 lateral burpees
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Sunday – “Deserve your dream.” Octavio Paz

August 17, 2014
All Levels
Partnered WOD:
row 750m each – partner holds front rack postion (215/145 or scale)
50 burpees each – partner holds weight over-head (135/95 or scale)
50 thrusters each (bar only) – partner holds at bottom of a dip (ring dip for adv)
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
Post time to comments.
Enlarge image
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.
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Saturday – ” Sleep is the best meditation. Dalai Lama

August 16, 2014
Alternating Tabata
3 stations 4 rounds
box jumps
alternating KB Snatches
T2B (or variations we’ve worked on)
1,000m row
50 thrusters
30 pull-ups
Clean & Jerk – work up to a heavy single
5 rounds
4 BSQ @ 75%
10 strict pull-ups
3 min rest
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Friday – “I learned the value of hard work by working hard.” Margaret Mead

August 15, 2014
Team DT
3 rounds
12 deadlifts
9 HPC’s
6 S2OH
*1 person does  1 round at a time.
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High Hang Pause Snatch
15 min to find a heavy single
Snatch DL w/:03 pause at knee, 93% 4 x 3
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15 KBS
10 unbroken T2B





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